Sleep While Traveling: Proper Rest on the Road

The Necessity of Rest

Sleep is the best thing a traveler can do for themselves.  Traveling, especially for long periods of time, tends to wreak havoc on a normal schedule.  And generally ,the first thing people are willing to sacrifice is sleep. But a lack of sleep while traveling is a recipe for nearly constant missteps. 

During my youth, making decisions when sleep deprived resulted in endless minor mistakes.  Electronics were forgotten on buses, tickets were purchased to the wrong cities, time zones were neglected when heading to board flights and trains and work was submitted with profound errors.

Humans can function to a degree without sleep.  But they rarely function acutely. 

Proper sleep while traveling is fundamental to maintaining a travel lifestyle.  

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Staying on a Schedule

Just like anything else in life, staying on a schedule is important, since it allows the body to maintain a regular rhythm.  This can be difficult while traveling.  Differences in time zones tend to make a body feel groggy and sluggish whenever the environment rapidly changes.

To ensure sleep while traveling remains stable, do your very best to remain on a schedule similar to one you observed at home.  

If you are simply moving into a different time zone, handle your jetlag within the first day or so, and then purposefully sleep and wake up on your normal schedule using the new time zone as your temporal marker.  

If you are working remotely and your work hours match up with your old time zone, rather than your current one, utilize a blindfold and curtains while sleeping to sync your brain with sunlight back home.  

In both cases, make sure to avoid using electronics an hour or two before bed.  Follow a standard nightly routine every time to get better rest and avoid excessive alcohol and caffeine.

Sleeping While in Transit

In some cases, the best way to beat jet lag or speed a journey along is by sleeping on the bus, train or plane you’re staying on.  

Sleeping in a generally upright position can be challenging for many people.  

If you’re trying to sleep while traveling on a plane or other vehicle, try to make yourself as comfortable as possible.  

• Wear clothes that are generally slightly looser and more comfortable.  
• Bring a blindfold with you to block out light.  
• Consider bringing noise canceling headphones, earplugs or headphones which can play sleep sounds.  
• Bringing a blanket or jacket can help a person stay comfortably warm in cooler environments.  
• Always lean your chair back somewhat, to put yourself in a more reclined position.  Do your best to recline your seat only as far as needed for comfort, without encroaching on another person’s space behind you.  
• Consider bringing a travel pillow or neck pillow to rest on and support your head.

Like anything else, falling asleep while in a moving vehicle takes practice.  If you’re a person who has a lot of trouble with this, spend your time practicing breathing and meditation exercises.  Sleep will eventually come naturally.

Handling Jet Lag

When you land in a new time zone, it’s common for your brain to scramble, trying to catch up to odd sunlit hours.  

The best way to handle big time zone discrepancies is to push your normal waking hours somewhat until you’re synced up with the local time.  This can involve staying up a few extra hours the night before a flight, getting sleep while traveling on a plane during transit, or going to be early in a new destination.

For example, if there’s a flight at 9 AM in Dallas, US heading directly to Seoul, S. Korea, this is a 14 hour time difference (Seoul is 14 hours ahead of Dallas).  A 9 AM direct flight from Dallas likely lands in Seoul around 1 PM local time.

To accommodate this strange time warp, a traveler might wake up exceptionally early in Dallas (2 AM) and stay awake until their flight.  They can fall asleep on the flight, and wake up again on their flight at 9 AM Seoul Time, which is still four hours before their flight lands.  This way, a traveler wakes up in sync with Seoul’s time zone and still gets nine hours of sleep.

It takes a little bit of math, but orchestrating in-transit naps can negate jet lag.  

If jet lag does occur, do your best to stay awake until your natural bedtime after your flight.  Then, go to sleep and reawaken according to your normal schedule.  

Restorative Nap

One of the best ways to manage jet lag while your body is reorienting is through a swift nap.  Napping can give a person enough energy to stay awake until their natural circadian rhythm reasserts itself.  

Napping should be avoided in the later afternoon or evening, since it throws off a circadian rhythm even further.  Naps should be less than half an hour for a person to feel refreshed.  Resting for more than sixty minutes may result in further grogginess.  

Falling Asleep Swiftly

As any military grunt will tell you, it’s important to get rack time whenever possible.  One of the best ways to ensure you get a proper amount of sleep while traveling is by learning how to fall asleep anywhere, regardless of circumstances.  

This is a practiced skill, but it’s very handy for grabbing rest whenever necessary.  The following is a method for falling asleep in under three minutes.

1. Consciously relax your entire face, including your eyebrows, neck and the inside of your mouth
2. Drop your shoulders and let your hands go limp.
3. Exhale all the air out of your chest, releasing tension in the process
4. Clear your mind for 10 seconds by either meditating or picturing a serene scene
5. Try picturing the darkness on the back of your eyelids.  If this doesn’t work after the first few minutes, repeat the steps above.  

Hemispheric Sunlight

One of the biggest issues to handle when traveling is artificial or natural increases of light.  

For many, moving into a brightly lit city can inhibit sleep.  Going from the countryside of Winnipeg to the bustle of Tokyo may be a challenging transition for many.

However, it is also possible to move to an area with more natural light as well.  Alaska, for example, has 22 hours of sunlight a day during the peak of summer.  

In both cases, the solution is the same.  Rigorously adhere to your regular sleep schedule.  Purchase blackout curtains for your window to block out incoming stimulus.  Use comfortable beds, Blindfold, white noise machines or headphones to limit noise exposure and avoid using electronics an hour before bed.  

While it may seem bizarre to build your sleep cycles around a timepiece rather than the sun, this method will keep you on track.  

Sleep Gear

Though the following gear isn’t strictly necessary for travel, all items on the following list are extremely light and make travel a lot more comfortable.  All fit inside my 35 liter backpack with no trouble at all.

Blindfold

Great for planes, hostels or use in brightly lit hotels.  Be sure to get one which is machine washable.  Alternatively, I travel with a Merino Wool Buff, which I use as earmuffs, a scarf, a sleep mast and a face covering in dusty weather.

Earplugs or Noise Canceling Headphones

Generally, its better to have something that goes over your ears rather than in them.  This can reduce soreness and make long journeys with lots of sound infinitely more pleasant.  The best options are lightweight and work to limit sound even if there is no music playing.

Hearing Protection While Traveling

I personally travel with a set of Bluetooth headphones, but my primary choice of earplugs are called Musician Earplugs. These are custom-made earplugs created by an audiologist. They conform to your personal ear and have special attachments which lowers the decibels of sound, without actually blocking out noise.

I recommend these for anyone wishing to protect their hearing at concerts, loud venues or (in my case) while riding around in loud aircraft vehicles.

Generally, these earplugs last for five years or so and cost a little under $200 dollars (USD). But they’re endlessly useful in preserving hearing and providing some peace in loud environments.

Especially consider investing in custom earplugs if you frequently hear high-pitched, sustained ringing. This may be an early sign of Tinnitus.

Ultralight Sleeping Quilt

Generally designed for overnight camping outside, a sleeping quilt is perfect virtually everywhere.  It works as a blanket, a heat-retaining sleeping bag or extra pillow during warmer nights.  While such gear isn’t necessary for travel, it packs up very small and works out well for journeys.  

Neck Pillow

The best neck pillows are also the lightest. Be sure to get a neck pillow which works while sitting up in seats and laying down horizontally.  This is a piece of equipment that isn’t vital for travel, just an extra bit of comfort. If you’re already overpacked, you can probably avoiding packing a neck pillow.

I don’t personally travel with a neck pillow, so another website will have to provide recommendations if that’s something you’re interested in.

Rest Well

Getting sleep while traveling is an important part of any journey. Remember, never become so excited and engaged with life that you forget to give yourself time to recover. Proper rest ensures a traveler makes better decisions, catches errors and stays healthy.

Rest well while wandering far.

Best regards and excellent trails,

Old Sean

Planning on sleeping in some strange places? Read firsthand stories about resting and traveling on the Leftfade Trails Blog by clicking here.