Last Updated on June 27, 2025
Travel can be wonderful. But trying to sleep while traveling? Not so wonderful.
Noisy hotel rooms. Unfamiliar beds. Brutal time zone shifts. God awful early flights. When the heck are you supposed to grab some quality shuteye? Poor sleep can quickly turn your dream of a paradisiacal journey into a groggy nightmare.
Fortunately, a few simple changes can make a big difference. These five tips will help you sleep better while you are away from home.
Stick to a Sleep Routine
Although routines and travel don’t usually go hand-in-hand, maintaining a consistent bedtime and wake-up time will help your body stay balanced. So, try to wind down at the same time each evening, even if you’re exploring a new city in a new time zone.
If you do need to adjust to a different time zone, spend time outdoors during the day. Natural light helps to reset your internal clock so that it’s easier to fall asleep when you should.
Pack Some Sleep Essentials
Hotel rooms that are too noisy or too bright can wreak havoc on your sleep schedule. But such problems can be ameliorated if you’ve brought along eye masks, earplugs, a travel-size pillow spray with lavender or chamomile, maybe even your own pillowcase for a little comfort from home.
If you are a light sleeper, a white noise app or a travel-sized sound machine can help you get through the night in a new environment.
Avoid Over-Caffeinating
You can easily go overboard on the caffeine when you’re traveling. It starts with airport coffee, continues with the local espresso, and is exacerbated by the natural desire to keep your energy up as you take in all the sights. If you’re not careful, you may find yourself indulging all day long.
Imbibing too much caffeine too late in the day tends to sabotage sleep, especially when your body is trying to adjust to new surroundings. So limit the java to the morning hours and switch to herbal tea or water after lunch. Your future, better-rested self will thank you.
Sleep More Soundly With THC Gummies
Sometimes, no matter what you do, your body just refuses to settle down when you’re in a strange bed. That’s when you may want to try a gentle sleep aid.
Many travelers are turning to sleep gummies for travel. These gummies are crafted with a blend of hemp-derived THC and other calming ingredients that facilitate restful and uninterrupted sleep. Being hemp-derived, they are federally legal, and so are available for purchase and delivery in most U.S. states.
Important: don’t take THC gummies with you on international flights. A cannabis product that is legal in the United States is not necessarily legal in other countries. Cannabis laws vary greatly from country to country, so always check local and international laws before bringing any THC product across borders.
Meditate to Wind Down
The excitement of being in a new place may make it hard to settle down at night. If you’re lying in bed staring at the ceiling, thoughts akimbo, take a few minutes to unwind with a short guided meditation. (There are some great apps available to help with this.) Do some deep breathing or perhaps take a few minutes to record thoughts about your day.
Just five minutes of stillness can help you settle down, sleep more easily, and enjoy a deeper rest.
Sleep Better and Make the Most of Your Trip
With a little planning and the right tools, from comfort items to sleep gummies, you can make the most of your trip without feeling like a zombie.
