Alaska Sleep Education Center

Get Better Sleep on Vacation

Posted by Lewis Robinson on Oct 5, 2021 1:15:00 AM

boat on beach Mahe island, Seychelles

Between your daily routine and natural sleep cycle, your body is used to falling asleep and waking up at certain times of the day. Travel can disrupt your sleep by throwing off your usual schedule from time zone differences and long days out having fun.

Too little sleep can interrupt your vacation and have you dragging through the day instead of enjoying it. Thankfully, there are ways that you can prepare in advance so you can rest easy on your vacation and avoid feeling tired and sluggish.

Adjust Your Schedule in Advance

Several days before you leave for your vacation, start to gradually adjust your current sleep schedule so it won't be as much of a shock to your system when you arrive at your destination. Each night, move your bedtime forward or backward by one hour. This prepares your body and prevents your circadian rhythm from being fully interrupted.

Minimize Stress

Stress can do a number on your sleeping habits. If you are anxious about your trip or worried about your job then you may have difficulty falling or staying asleep. Spend some time preparing for your trip before you leave to alleviate any stress you may be feeling.

Do your research and have your accommodations and itinerary confirmed before you leave. Your Disneyland planning will allow you to relax and even make sure you and your family are able to book tickets for everything you want to do, instead of taking your chances on something being sold out. 

Wrap up any big projects you have going on at work. Designate the tasks that can't wait for your return to another employee or inform your supervisor so they can provide coverage.

In the event that you tend to get anxious away from home, have a strategy planned to handle moments of high stress. You may want to look into a breathing technique to calm you down or even look into a natural supplement that you can add to your daily routine that will soothe you.

Feed Your Body Healthy Foods

It's tempting to overindulge in unhealthy foods when you are on a much-deserved vacation, but this can make you feel more tired and lack the energy you need to enjoy your days. While it's completely okay to sample the local delicacies and treat yourself once in a while, try to balance your diet with plenty of wholesome choices. 

Get Your Exercise

As with your diet, your body is used to the exercise regime that you maintain at hope. There's no harm in taking a break from strenuous exercise to relax, but you should still aim to get in some physical activity. Try a walking tour instead of seeing the local highlights by bus. Book a hotel that has a gym, or do a short yoga flow each day. 

The continued movement will keep you strong and energized, so you can participate in all the adventures you have planned. 

Prepare for a Comfortable Night

One of the most challenging parts of getting good sleep while on vacation is being comfortable in a strange bed and unfamiliar room. Take care to make reservations at a hotel that has the amenities you need to relax.

Check out the pictures on the website and contact the reservations department to ask any questions that you have. You can also bring a few things from home to make your temporary sleeping quarters cozier. If you have a favorite pillow or blanket, pack it in your suitcase.

You might also benefit from using a white noise machine or wearing earplugs to block out unfamiliar sounds of a busy hotel or street noise. Adjust the temperature to your liking as well. All these little things may seem unimportant, but together they can have a huge impact on the quality of your sleep. 

A good night's rest is always important, but especially so when you have sightseeing and fun activities to take part in. With a little planning, you can get the most out of your vacation so you can enjoy each day to the fullest. 

No matter your sleeping arrangements, do not let sleep apnea hinder your travel plans. Whether you're traveling for business or pleasure, you want to be at your best, and you're not going to get there if you're losing sleep.

If you need any additional information on traveling with a CPAP machine or would like to purchase a travel-specific CPAP machine, feel free to contact the Alaska Sleep Clinic.


Visit the Alaska Sleep Store


New Call-to-action

Topics: travel, travel cpap, traveling

Subscribe to our Blog

Alaska Sleep Clinic's Blog

Our weekly updated blog aims to provide you with answers and information to all of your sleeping questions.

New Call-to-action
Got Sleep Troubles

Sleep Apnea ebook

New Call-to-action


Popular Articles

Posts by Topic

see all