6 essential tips for better sleep during vacation travel

Travel is exciting—new places, new experiences, and the thrill of breaking free from mundane routines. But let's face it: sleep is a casualty when we're on the go. Unfamiliar beds, different time zones, noisy hotels, and just the general excitement of being on vacation can have us tossing and turning instead of waking up refreshed.

If you've ever come home from a vacation more tired than when you left, you are not alone. The good news? With a few simple strategies, you can set yourself up for better sleep quality, no matter where your travels take you. Here are six tips to help you get quality rest while on the road.

1. Stick to a consistent sleep schedule (as much as you can)

We understand—vacation is all about escaping the 9-to-5 grind. But your body operates on routine, and radically altering your sleep schedule can make it more difficult to relax. Try to maintain a consistent bedtime and wake-up time within an hour or two of your routine. If you're crossing time zones, start adjusting your sleep schedule a few days before your trip by shifting your bedtime in small increments. This will make it easier for your body to adjust.

Pro tip: If you're traveling east (which tends to be harder on sleep), go to bed and wake up a little earlier for a few days before your trip. If you're heading west, do the opposite.

2. Choose your accommodations wisely

A beautiful beachfront resort might look like the ideal escape, until you discover the walls are paper-thin and your neighbors are night owls. Before booking, read reviews and look for mentions of noise levels, comfortable beds, and blackout curtains.

If you're staying in a hotel, ask for a quiet room away from elevators, ice machines, or street noise. If you're staying in a rental home, pay close attention to the surrounding area. Busy streets, loud nightlife, or even roosters (yes, it happens) can impact your bedtime routine, especially if you struggle with sleep disorders.

3. Create a sleep-friendly environment

Even the nicest hotel rooms or vacation rentals can come with sleep disruptions. A few small tweaks can make all the difference:

Block out light

Many hotels don't have proper blackout curtains. This is where a high-quality sleep mask, like those from Drowsy, can be a game-changer. Crafted from ultra-soft materials, these sleep aids feel like a soft hug around your face while blocking light completely. That's perfect for when you need total darkness to fall asleep.

Control the noise

If you have difficulty sleeping, pack earplugs, use a white noise app or noise-cancelling headphones to drown out disruptive sounds and improve sleep.

Adjust the temperature

The ideal sleep temperature is around 60-67°F (15-19°C). If your hotel room doesn't allow for thermostat adjustment, a light sheet or travel fan can do the trick.

4. Be smart about naps and jet lag

Naps can be a lifesaver when you're adjusting to a new time zone, but they can also backfire. If you must take a nap, keep it 30 minutes or less and avoid sleeping late afternoons, or you might have trouble drifting off at night.

If you're struggling with severe jet lag, some people turn to sleep medicine to help reset their body clocks. However, natural methods, such as sunlight exposure, short naps, and a solid nighttime routine, can often be just as effective in regulating your sleep cycle without dependency.

Sun exposure helps regulate your body clock and signals to your brain when it's time to be awake. If you arrive at your destination in the morning, don't give in and nap for hours—keep moving, go outdoors, and work through the day until an early local bedtime.

5. Watch your food and drink intake

Vacations often mean lots of good food and plenty of drinks—hello, late-night cocktails and rich dinners! But what you consume before bed can have a huge impact on your sleep cycle.

• Limit caffeine: It can linger in your system for hours, making it difficult to unwind. Avoid it at least six hours before bed.

• Watch your alcohol consumption: A glass of wine might make you sleepy, but alcohol interferes with your internal clock and you'll wake up feeling groggy.

• Avoid heavy meals late at night: Spicy, fatty, or large meals too close to bedtime can cause discomfort and restlessness.

6. Unwind before bed

Even on vacation, it's important to give yourself time to wind down before bed. Scrolling through your phone or posting stories from your day of adventures till 3 a.m. makes it impossible for your brain to relax. Instead, try a calming pre-sleep routine:

• Take a warm shower or bath.

• Read a book (a real one, not on a blue-light-emitting screen).

• Do some gentle stretching or try some deep breathing exercises.

• Put your Drowsy sleep mask on and get comfortable for the night.

Sleep well, travel better with Drowsy

Better sleep during vacation isn't just about comfort; it's about making the most of your trip. When you get a good night's sleep, you have more energy, better moods, and the focus to soak in every moment of your travels.

One of the easiest ways to ensure quality sleep, no matter where you are, is to wear a premium sleep mask from Drowsy. Designed for total light blocking, with ultra-soft fabric and a snug yet comfortable fit, Drowsy sleep masks help you create the perfect sleeping environment to avoid any sleep troubles.

So before your next trip, make Drowsy your travel essential. And the best part? You can choose your favorite color to match your style and vibe. Whether you love the luxurious feel of Midnight Blue, the calming tones of Dusty Gold, or the elegance of Pumpkin Spice, there's a perfect Drowsy sleep mask for you. Sweet dreams and happy travels!