How to Manage Sleep on Vacation
Here’s how to protect your sleep and enjoy your time away.
1. Stick to a Sleep-Wake Window (Even If It’s Looser)
While you may not go to bed at your exact usual time, try to stay within an hour or so of your regular schedule when possible. Consistency supports your circadian rhythm and makes it easier to fall asleep and wake up—even in a different location.
2. Light Is Your Best Friend (and Worst Enemy)
Morning sunlight is key to resetting your internal clock, especially if you’ve changed time zones. Get outside as early as possible. In the evening, dim the lights and avoid screens to let melatonin production kick in naturally.
Tip: Traveling internationally? Start adjusting your light exposure a couple days before your trip.
3. Prioritize Comfort in Your Sleep Space
Hotel pillows too soft? Airbnb too noisy? Plan ahead:
Bring your own pillow or pillowcase
Use a white noise app or portable sound machine
Pack an eye mask and earplugs
Set the room temperature to around 65–68°F, if you can
4. Be Mindful of Alcohol and Caffeine
It’s totally fine to indulge, but both can impact your sleep. Caffeine can linger for hours and affect your ability to fall asleep. Alcohol may help you nod off faster—but often leads to fragmented, restless sleep later in the night.
5. Honor Your Body’s Sleep Cues
You don’t need to take a nap just because you’re on vacation—but if your body is asking for rest, listen. A short power nap (20–30 minutes) can do wonders without interfering with nighttime sleep.
6. Wind Down, Even on Vacation
It’s tempting to crash right after a day full of activities, but giving yourself 15–30 minutes to unwind can signal to your body that it’s time to sleep. Take a warm shower, read a few pages of a book, or do some light stretching.
7. Be Flexible, Not Rigid
Vacations are meant to be enjoyed, so don’t worry if your sleep isn’t perfect. One or two late nights won’t undo all your healthy habits. The key is to return to your rhythm as soon as you can.
Final Thoughts: Rest Is Part of the Experience
Sleep doesn’t have to be sacrificed to make room for fun. In fact, better sleep can help you make the most of your trip—more energy, more focus, and more joy. A well-rested traveler is a happy traveler!
