Many of us dream of sinking into those plush, comfy hotel beds, but even the softest sheets don’t guarantee a good night’s rest. Travel insomnia, the frustrating inability to fall or stay asleep while travelling, can make it tough to fully enjoy your trip. But with some simple strategies, you can make travel insomnia a thing of the past and get the rest you need.

What causes travel insomnia?

Travel insomnia isn’t officially a medical term, but it describes a common struggle for many travellers. Factors like stress, a new environment, disrupted routines, or jet lag all play a role. Even seasoned travellers can experience travel insomnia due to unfamiliar settings, noisy accommodations, or late-night meals that disrupt sleep. Recognising the potential causes is the first step toward a restful vacation.

Common causes of travel toss-and-turning

Travel stress: Anxious about your itinerary, the airport, or even packing? Travel stress can linger into the night, keeping you awake.

New environment: Our brains are often “on alert” in new places, making the first night particularly tricky for deep sleep.

Schedule disruption: Shifting your routine, even by a couple of hours, can throw off your body’s internal clock.

Jet lag: Crossing time zones? Your body’s natural sleep-wake cycle may be confused, leading to disrupted sleep patterns.

Missing sleep essentials: If you sleep best with specific accessories like your pillow or a sleep mask, being without them can make it hard to get comfortable.

Snooze on the move: Tips to keep you dreaming

With a few travel-friendly sleep strategies, you can keep travel insomnia at bay. Here’s how:

1. Stick to a routine

One of the best ways to fend off trouble sleeping while travelling is by keeping a sleep routine. Whether it’s sipping decaf tea, reading a book, or watching a “comfort show” you’ve seen a hundred times (hello, The Office or Friends), following familiar pre-sleep habits signals your body that it’s time for bed—even in a new place.

2. Bring your sleep accessories

Packing a few key items can make a world of difference. Consider an eye mask, earplugs, or your favourite Meelu pillow to create a familiar sleep environment.

3. Avoid over-snacking

Heavy or spicy meals before bed can disrupt your circadian rhythm, especially while travelling. Keep snacking light and finish eating at least two hours before bed. This helps prevent discomfort and gives your body time to digest.

4. Limit alcohol and caffeine

Both caffeine and alcohol can sabotage your sleep if you consume them too close to bedtime. Caffeine can stay in your system for hours, keeping you awake, while alcohol might initially make you sleepy but disrupt your sleep later on. Stick to your last sip a few hours before bed.

Pre-trip flip: How to send sleeplessness packing

Sometimes, travel insomnia starts even before you leave home. Excitement or pre-travel anxiety can make it hard to sleep the night before. To calm those pre-trip jitters:

Prepare early: Pack ahead, make a checklist, and review your itinerary so you’re not worrying in bed about last-minute details.

Practice calming techniques: Deep breathing, meditation, or even a quick bedtime routine can help quiet an anxious mind.

Check out these relaxation techniques for when you can’t sleep.

Sleep disruptions can be frustrating, but with these simple tips, you’re equipped to take on travel insomnia and enjoy restful nights no matter where you are. Follow Meelu on Instagram and Facebook for more tips on how to sleep better.