Sleep on the go - The best tips for sleeping on the go

Sleep well on the go? Not that easy! A good night's sleep is particularly important on vacation or business trips in order to be fit and to be able to make the best use of the travel time. Here you can find out what you can do to sleep better when traveling and how you can start the day full of energy despite time differences on the way and at your destination.

Table of Contents

      1. Sleep while traveling
      2. What are the effects of lack of sleep?
      3. Sleep tips: sleep better when travelling
        1. Creating the ideal sleeping environment
        2. Maintain sleeping habits
        3. Observe diet and fluid intake
        4. Fill up with daylight and keep moving
      4. Natural support: dietary supplements with melatonin
      5. Conclusion

      Sleep while traveling

      Slowly but surely, travel is becoming part of everyday life again for many people. On the way in the car, on the train or on the plane and also at the destination itself, sleep is often neglected, and it is not only important for our performance, but also for our health. Especially in unfamiliar situations such as when travelling, maybe even across different time zones, our sleep, the sensitive sleep-wake rhythm and our body sensations are strongly influenced. Especially when traveling with a time difference, the body's own circadian rhythm, the famous "internal clock" gets disturbed. , out of step and our sleep-wake cycle no longer corresponds to the natural course of the day in our new environment. Our body then needs some time to adapt to the new circumstances. But also deviating from fixed sleep routines, an unfamiliar sleeping environment or changed eating habits can disrupt sleep while traveling and lead to us having difficulty falling asleep, being repeatedly torn out of sleep and generally feeling unwell feel.

      How does lack of sleep affect it?

      Schlafmangel auf Reisen

      In order to use the limited vacation days or short business trips as sensibly as possible, travelers often forgo valuable hours of sleep. Fatigue & lack of sleep not only have a negative effect on physical well-being and memory, but also impair the ability to process information and also promote mood swings, emotional instability and attention deficits. All things that you don't want, whether it's a business trip or a holiday trip.

      But don't worry! We'll show you four quick tips on how to support a restful sleep on the go and in unfamiliar places! By the way, you can read here how to specifically counteract jetlag and the effects of a time zone change.

      Sleep tips: sleep better when traveling

      #1 Creating the ideal sleeping environment

      Quietness, relaxation and a comfortable sleeping environment are important prerequisites for restful sleep. Our sleeping environment and its smells, noises or the room climate quickly seem unfamiliar and unfamiliar, especially when we are out and about and when sleeping in “unfamiliar beds”.

      On the go
      Depending on the duration and travel time of the trip, it is sometimes unavoidable to sleep in the car, train or plane while travelling. Loud noises, such as machine noise or fellow travelers, can disrupt sleep on the go. It is best to use earplugs or fixed headphones to block out noise and find more peace. The tight airplane or car seat can also stand in the way of a restful sleep because you simply cannot find a comfortable sleeping position. With a travel pillow you can also create some comfort in unfamiliar lying or sitting positions and prevent head and neck pain in particular.A sleep mask can also be a good idea if too bright or too much light is preventing us from sleeping when we are travelling. An ideal sleeping environment cannot always be found when travelling, but with some advance planning it is possible when travelling. support good sleep quality and maintain restful sleep appropriate to the circumstances.

      At destination

      Also at the destination, numerous factors can affect our sleep. The choice of your accommodation is therefore important, because here too you should be able to set up a feel-good zone in order to be able to make your sleeping environment as pleasant as possible. Taking your own pillow with you when you travel can help you maintain familiar sleeping habits and increase the comfort of your hotel bed. It is also a good idea to choose a hotel that is in a quiet area. This way you ensure that the hustle and bustle is no longer chasing you at night and that you can fall asleep without disturbing noises, such as street noise. Also, before you go to bed, avoid particularly bright light (including screen light) and try to keep the bedroom as dark and cool as possible (16 °C – 18 °C). A pleasant sleeping environment promotes peaceful sleep and nothing stands in the way of a relaxed start to the day!

      #2 Maintain sleep habits

      A sensible sleep routine supports your sleep! In order to sleep well in a strange place, you should try to deviate from your usual habits as little as possible. Stick to your usual sleep and wake times, sleep about the same length of time as usual, and eat your first and last meal of the day at the usual time. Especially when traveling through time zones, too many sleep breaks and naps can be counterproductive. They may reduce the need for sleep and reduce the natural fatigue that would help the body adjust to an earlier or later sleep time at the destination.

      #3 Pay attention to diet and hydration

      Our eating habits change when we travel. We tend to overeat and deviate from our usual diet. But try to change as little as possible and stay true to your routines. Also make sure that you eat easily digestible food that is as rich in protein and carbohydrates as possible so that you do not put additional strain on the body and at the same time provide it with enough energy.

      Especially when travelling, many people find it difficult to drink enough, but especially when there are strong drafts or the dry air on an airplane, it is essential to provide the body with sufficient liquid and to counteract dehydration. Drink at least 2 liters of water a day to stay fit and keep your metabolism active. Also, due to their stimulating effects, you should avoid caffeinated and alcoholic foods as they can disrupt sleep and prevent you from falling asleep easily. This is how you help your body to prepare for the night as usual in the evening and to fall asleep quickly.

      Ernährung und Schlaf auf Reisen

      You can find out more about the connection between nutrition and sleep in this article.

      #4 Soak up the daylight and keep moving

      Sunlight controls our internal clock and regulates the daily sleep-wake cycle. It is therefore important to consume a lot of daylight, especially when travelling. This helps the body adapt to unfamiliar circumstances at the destination and can counteract jet lag when traveling through different time zones.Physical activity also has a positive effect on the inner rhythm, gets the circulation going and not only helps against acute fatigue, but also has a positive effect on falling asleep in the evening. Exercise in daylight and in the fresh air is therefore always a good idea, whether before Start, during or after your journey!

      Natural support: melatonin

      The sleep hormone melatonin is an important regulator of our sleep-wake cycle and is already known to be an effective means of supporting the process of falling asleep. Consuming melatonin when traveling can help you fall asleep more quickly so that you are fit for the day in the morning. A dietary supplement with melatonin can also reduce the effects of jet lag when traveling across different time zones and help the body quickly adjust to the unfamiliar daily rhythm at the destination. If you want to know more about the effects and use of melatonin as a dietary supplement, you can find more information here.


      • When travelling, challenging lying and sleeping conditions stand in the way of restful sleep.
      • Adapt your sleeping environment to your needs and habits, even when travelling.
      • Maintain your sleep habits and sleep routines.
      • Do without caffeine and alcohol, drink enough and choose light meals rich in protein and carbohydrates.
      • Before departure, on the way and at the destination: stay active and move and consume a lot of daylight
      • Dietary supplements with melatonin naturally support sleep and can reduce the sensation of jet lag.

      Greetings and see you soon!


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