Do you find you return from your holiday or a trip more exhausted than when you left? It’s no secret that sleeping while travelling isn’t the best recipe for a good night’s sleep. Constant distractions like noise, light, movement and cramped spaces all making for a less than ideal sleeping experience. However, there are some steps you can take to minimise discomfort and make travelling a dream again.

We’ve got the top 5 tips on how to ensure a sound night’s sleep while on the move, be it by air, land or sea.

Don’t forget the H2O!

It’s important when travelling to drink plenty of water, especially when flying. Cabin pressure and humidity levels are lower therefore you can easily become dehydrated. By making sure you stay hydrated during your flight, you will then be able to adjust your biological clock more quickly after the flight.

Be prepared

Come prepared to your flight, bus trip or train ride by bringing earplugs, an eye mask, a neck pillow. This mitigates barriers to sleep such as noise or light and increases comfort aiding in settling yourself into a relaxed state. It’s also recommended you wear comfortable layers of clothing, being able to remove and add clothes so you won’t get too hot or too cold.

Switch off

If you’re watching movies or using your phone excessively during your travels, be mindful of the blue light from your screen. This light reduces your melatonin levels, making it more difficult for you to fall asleep. So ditch that tech in favour of a book (not of the electronic variety) and you’ll find falling asleep much easier.

Get in the (time) zone

If you are travelling across time zones, you will want to adjust your watch to reflect the local time of your destination. This helps to put your new time zone in perspective while on route as it may be tempting to stay awake and read, chat or work but if it is already 2 AM at your destination it might be time to get some sleep.

Skip the post-trip snooze

Try to avoid taking naps when you arrive at your destination. The best thing to do is power through it and get on schedule with the local time, otherwise you may find it harder to adjust in the following days.

Get active

Getting the blood pumping will help to revitalise you when you arrive, reset your body clock and raise the level of endorphins in your body. This will help you to block out the dreaded feeling of drowsiness that we all know too well. You should exercise during daylight hours, particularly in the early morning or late afternoon and not too close to bedtime.


Join us as we explore ways to look, feel and perform better using the power of sleep!

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