Why Can’t I Sleep? Expert Tips for Sleeping in Strange Beds.

There you are, in one of the most beautiful places on earth, a trip of a lifetime, tossing and turning, wondering “why can’t I sleep?”  You know you need to relax, and get a good night’s sleep. The last thing you want is to be tired and cranky in a sleep deprived haze, while trying to have the amazing experience you have planned, and make this dream trip a reality.  You mumble hasty whispered prayers in the dark, Lord, please help me sleep.. wondering why this always happens. It could be anxiety, it could be the adrenaline of a new adventure, or it could just be that you are not comfortable sleeping in strange beds or sleeping in strange places.

Well, you are not the only one!  Even the most experienced travelers have had trouble sleeping at one time or another.  We have all wondered “Why can’t I sleep?” But thankfully, there are things to do that can help you get a good night of travel sleep, and ways to accommodate sleeping in strange beds.  

We went to the experts on this!  Some of the most traveled writers in the world, some who have slept in more strange beds than they could ever remember, have shared their tips on getting good travel sleep.  No matter where your travels take you, they have some advice..  These experts give their tips for sleeping on red-eye flights, long distance buses, music festivals, RVs, tents, vacation apartments, bed and breakfasts, and even lodging at a friend’s home.  So, before you spend another night tossing and turning, read on and save yourself from spending your vacation in a tired fog!

 

General Tips for Sleeping in Strange Beds 

Deal With Potential Emotional Issues Ahead of Time

 

There are a number of emotional factors that can affect your sleep, in general, but in particular while traveling.  Anxiety probably tops that list. Believe it or not, even the most experienced travelers have anxiety from time to time.  

For me, it is pre-flight anxiety.  I start having rages of irrational fears a day or two before departure, going out, and coming back.  I worry about what I might forget, what might happen to my house or family. This wanes once I am finally at my destination, but re-engages a few days before departure.  What if I forget something, what I have problems in security, on and on and on…

I deal with my pre-flight anxiety by using a series of checklists to ensure that everything necessary gets done, before leaving home, and before leaving my destination.  As long as everything gets checked off, my anxiety will not keep me awake.  By the way, you can get downloads of our pre-travel checklists to solve this problem for you, right now, when you sign up for our email list!

I also get airport anxiety.  It is the same scenario: after I arrive at my destination, it does not keep me awake, but as I get closer to flying home, it can start to interfere. Once again, I had to come up with a system for getting to and going through the airport that helped ease my anxiety.  We shared all of our tips for airport anxiety in Airports Made Easy. Now, airport anxiety no longer keeps me awake.

If you have a serious anxiety issue, please consult a medical professional.  But, if you only have anxiety that keeps you awake surrounding your travels, if you pin down the sources, you can come up with systems to lay it to rest.

 

Put your Subconscious Self-Protective Mechanisms at Ease

 

Scope out the room and the security before settling in.  This may seem silly, and as if it has little to do with how you will sleep 10 hours later.  But it is a known fact that travelers often struggle with sleep early in their trips due to their own subconscious protective mechanisms.  Yes, this is really a thing!

The new room has not yet established itself as a safe place.  While consciously you may be quite happy with the surroundings, the subconscious mind is not as easily convinced.  

Check the locks and solidity of the doors and windows, and make sure everything is safe and secure.  Scope out the common areas and neighborhood of your hotel, to make sure you know if and where any shady areas may exist, so you are prepared.  This will go a long way toward easing the underlying need for security.

If germs and hygiene are a normal worry for you, making you feel at risk, even in the nicest hotels this may interfere with your sleep.  Carry along sanitizing wipes, and make a quick run through the washroom and frequently used surfaces in the room. You may also consider packing your own sheets, and remaking the bed upon arrival.

Pack comfort items too.  If you sleep with a teddy bear or a special blanket that helps you feel secure, bring it along.  You would do it for your kids! If a photo of your family helps you feel safe and secure, bring one to put on the nightstand.

 

Recreate Your Home Sleep Environment

 

Certainly we travel to get away from home, but the truth is there is no comfort like that of our own bedrooms.  Unless you regularly struggle with insomnia, most of the time you probably sleep well in your own bed.  Replicating your at home sleeping situation to the maximum degree possible can also help you when sleeping in strange beds.  

The important thing to remember when simulating your home sleep environment is to include all of your senses, so that it looks, sounds, feels, and even smells, like the one at home.  It may sound tedious, but it only takes a couple of minutes.

If you are used to sleeping in total darkness, ensure your room has good blackout curtains, or use a sleep mask.  

If you sleep in absolute silence, carry earplugs, just in case.  If you sleep with ambient noise, bring along ear buds and download crashing waves or a rain shower to listen to overnight.

Do you sleep with extra pillows or blankets?  Request them at the front desk. Granted a real budget hotel may not be able to provide them, but most will.  If the sheets are too tight, loosen them up. If you are particularly sensitive to physical sensations when trying to sleep, bring your own pillow case, and even sheets.

If you use a particular fabric softener or air diffuser that imparts a particular fragrance, bring along a tiny vial.  Scent a couple of tissues, and lay them on the nightstand before heading to sleep.

 

Have a Relaxing Routine Before Bed  

 

A pre-bedtime routine does not have to a drawn out process.  It does need to be a sort of ritual that begins your relaxation process and triggers your mind and body that sleep is about to come, before lying down.  

In most cases, the best effect will come from similar routines to those used at home.  If you go for a run, or take a hot shower each night before bed at home, do so while traveling.  If you watch a particular television show, or listen to a special podcast before bed, download enough episodes to take you through your entire trip.

Often a bedtime snack is part of a pre-bed routine that works for many people.  It may be as simple as sipping a warm cup of tea or milk to relax, while putting on their pajamas.  Typically for night-time snacks it is better to avoid proteins, but milk is an exception to this with its psychological comfort factor, and the tryptophan.

Journaling is a good before bed activity, as it helps recap the day, and bring it to a sense of closure.  On the other hand, I like to go the opposite way, and review the itinerary for the next day, and make sure all of the directions and tickets are in place. This comforts me knowing that the next day will be another amazing day of exploration.  

Generally a lot of screen time is not good before bed, but if wifi is available, I click online and check my families posts on social media.  This lets me know they are fine, without bothering them every single day while I am away.

 

Use Alternative Sleep Aids

Meditation has become more mainstream over the past couple decades, and for many people it is key to their ability to relax their minds and turn off wandering thoughts.  Although it might not be the right time to try out meditation, it is the right time to continue your practice. If you struggle with turning off those rampant thoughts even during meditation, consider trying a download of binaural beats. Binaural beats are said to gradually alter the listeners brain waves to the desired state.

Energy medicine is often still viewed as rather “new-agey” but users swear by it.  Energy medicine is practiced by a series of touches and movements involving particular points and body parts that are said to align the bodies energies in certain ways.  There are specific exercises that are designed to help relax the mind, ease anxiety, and put the body into a restive state.

Many people find that aromatherapy and certain relaxing scents help them sleep.  Others find that Melatonin helps them fall asleep faster, and sleep more deeply.

 

Expert Tips for Sleeping in Strange Places

If you are an avid traveler, or long to be, the odds are that comfy hotel rooms will not have the only strange beds you will ever sleep in.  At some time or another, you might also find yourself sleeping in strange places. It will be more than mumbled prayers of please help me sleep if you are not prepared to get a good night’s rest in some of the unusual situations your travels may take you.  

Let’s see what the experts have to say about sleeping in strange places, and how to get good rest.

Help Me Sleep –  On a Red Eye Flight

Sheralyn at Paradise Found in Maui

 

Getting sleep on a red-eye flight can be tough, especially in the economy-class seat that most of us travel in. And, it may be the only option to getting to destinations like Maui.  Stack the odds of getting some rest in your favor by being prepared.

• Try to book a window seat if you can, so you won’t be woken up by your seatmate trying to get past you for a trip to the restroom. Another benefit is that many people find it easier to snooze when leaning against the wall of the plane.
• If you’re in a middle or aisle seat, the type of neck pillow you bring can be the difference between waking up with a terrible kink in your neck versus feeling pretty good. The trick to preventing your neck from cramping up is to use a supportive neck pillow that prevents your head from falling too far sideways or forward.
• Bring ear plugs to minimize the odds of being woken up by conversation and other noise. Foam ones provide maximum comfort for most people. If you suffer from discomfort due to your ears popping during the plane’s descent, consider trying some “EarPlanes” pressure-relieving ear plugs.
• Pack a sleep mask. You never know when your seatmate is going to turn on the overhead light – wear the mask to block out ambient brightness in the cabin that could disturb you.
• Bring a light travel blanket or cozy jacket to cover up with, because the cabin temperature often gets a bit cool by the time the plane reaches cruising altitude.

 

Why Can’t I Sleep – On a Long Distance Bus

Claudia at My Adventures Across The World

 

One of the biggest challenges when traveling is getting decent sleep. Countries like Chile, Colombia, Peru or Argentina are known among the backpackers community for the long distances often covered by bus, which at times go up to 36 hours. A long distance bus ride can be a major nightmare in terms of sleep, but with a few tips it can actually be a good way to catch up on some much-needed rest. The good news is that long distance buses are generally more comfortable than regular ones. But it takes an experienced traveler to actually be able to sleep on those.

The best tip to sleep on a long distance bus in South America is to carry a sleeping bag on board. No matter how hot or cold it is outside, the air conditioner will be blasting and it will be freezing inside. Make sure to be properly dressed (wear shoes and socks!) and carry a sleeping bag on board to cover yourself during the ride.

While some bus companies offer just one kind of reclining seat, which is actually quite comfortable, others offer various kinds. For longer trips, invest in a first class seat that fully reclines and has plenty of legroom. Prior to traveling, and upon booking tickets, ask the company if meals are provided (chances are they are!) and if not, carry some light snacks on board. A good neck pillow does the final trick.

 

Help Me Sleep –  At a Music Festival

Imma at A World to Travel

 

Whether you are a light sleeper or not, sleeping in music festivals can become impossible sometimes, especially if you are sleeping in a tent near the concerts or your neighbors are a bit too festive during the wee hours. But fear not, it is achievable if you follow these tips:

• – Choose a shaded area within the camping grounds to locate your temporary home.
• – Pitch your tent as away from the concerts area as possible. Frequently, artists schedule their sound tests early and music might end late.
• – Hydrate yourself properly. Take water with you at all times.
• – Use sunscreen and sunglasses.
• – Take your earplugs with you. Silicone ones are my favorite and a lifesaver!
• – An eye mask is also a great idea.
• – Eat as regularly as possible. It can be tricky to maintain the same meal timetable, but try to stick to it as much as you can.
• – Do not get too wasted. Sleeping while drunk can become a nightmare.
• – Treat your neighbors respectfully. And you should get respect back.

We have written an article on how to survive music festivals that will help with all of the other unique challenges that may arise.

 

Why Can’t I Sleep – In a Tent

Kris at Nomad by Trade

 

I love camping, but it’s not always easy to get a good night’s sleep in a tent. When camping during the summer, one of the things I struggle with most is the temperature. It can get hot inside a tent, so make sure you buy one with good ventilation. You should have easy panels or zippers that can be opened to allow air circulation to keep it cooler inside. Sleep in loose, breathable clothes and bring a lighter sleeping bag.

For colder nights in a tent, make sure you have a sleeping bag rated for the temperature. Wearing warm clothes and socks will also help you sleep. Mummy bags with hoods are key for super cold weather camping. I’ve also fallen in love with blackout tents – unlike traditional tent materials that let a lot of light in, these have dark panels that block the morning sun. They’re perfect for those days when you just want to sleep in after the sun is up.

Another key is finding a mattress or sleeping pad that you feel comfortable on. As a side sleeper, I prefer air mattresses because thinner foam pads mess up my back, but foam mats are ideal for back sleepers. Try a few out beforehand so you’ll be able to sleep in comfort while tent camping.  Once you know everything you need, make sure you properly pack for your camping trip.  

 

Help Me Sleep – In an RV

Victoria at Follow Me Away

 

One of the unique challenges of sleeping in an RV is finding safe places to park it for spending the night and also staying comfortable during the summer. If you don’t want to stay in a campground and are looking to save money, a good safe camping alternative for sleeping in an RV is to pack at a Walmart when camping in the USA. In many cities, you are legally allowed to park outside of Walmart and many Walmarts are 24 hours so there are security guards patrolling the lots for safety.

Another unique challenge of sleeping in RV’s is air conditioning during the summer. If you aren’t camping in a campground with electricity, you won’t be able to run your air without running the generator. The generator on an RV is loud and expensive as it takes up a lot of gas. One option is to run the generator for 1-2 hours and then shut it off and put fans on to stay cool if you aren’t sleeping in a place with electricity. If you can swing it, shell out for a campground when it is hot and when it gets cooler, sleep with windows open and a fan on!

Lastly, since RV walls are thin and there can be various outside noises, grab a cheap pair of earplugs to use to block out the outdoors!  This helped us sleep well every night during our northern California road trip.  

 

Why Can’t I Sleep – In an Apartment

James at This Travel Guide

 

Apartments can be hit or miss when it comes to getting a good night sleep when you’re on the road. I’ve had some of my best nights of sleep in apartments, but I’ve also had some of my worst.

The two types of noise that you’re likely to experience in an apartment is noise from the street and noise from neighbours.

It’s usually possible to find out in advance whether or not the street is noisy. Check the apartment reviews thoroughly, lookout for bars on Google Maps, read up on the neighbourhood in question, and don’t be afraid to ask the host. If in doubt, consider staying a little further out-of-town.

Neighbours are trickier. Obviously, read any reviews of the apartment that you can find and, if in doubt, ask the host how quiet the apartment is.

If you do end up in an apartment with noisy neighbours, try complaining first. As a first port of call, contact the host or property manager. They may be able to get the situation sorted, or they may have another property that they can move you to. If that doesn’t get you anywhere, your next two options are to speak to the neighbours or, depending on the country, contact the “noise police.”

Some neighbors are just unintentionally noisy. In Southern Europe, for example, apartments often have little soundproofing and you might end up staying in an apartment where you can hear the neighbor’s conversations and television.  In those situations, you really need a good pair of earplugs. I’ve tried out many different pairs over the years, and have eventually settled on a pair of Howard Leight earplugs. They block out some background noise, but not everything.

Recently, I’ve also bought a Hibermate sleep mask which has some noise blocking features. On its own it’s not as powerful as the earplugs, but when combined with them it blocks out enough noise to let me get to sleep in most noise apartment situations.

 

Help Me Sleep – At a Bed and Breakfast

Kay at Jetfarer

 

Bed and Breakfasts are becoming increasingly common around the world, especially in smaller towns with large, historic houses. I’ve stayed in several of them on the East Coast of the United States, where they are very popular. These can be extremely charming and unique places to stay, often run by locals who can offer expert tips on their cities.

Typically, in a bed and breakfast, there are both private and public spaces in a home-like setting. You’ll usually have your own room with either a private or shared bathroom. All common spaces, like in any home, are shared. As you can imagine, if a bed & breakfast is booked to capacity, that can be a LOT of people in one house. This can cause additional noise throughout the day and night than you may be used to in a hotel or at home.

Thus is the challenge of getting a good night’s sleep in a bed & breakfast: it really depends on the other people in the home. However, there are a few things you can do to help. Before you book a bed & breakfast, make sure to read the reviews carefully so you know what to expect. Because many bed & breakfasts are in older homes, even the lightest sounds of tiptoeing can cause the floors to creak.

If you’re sensitive to light or sound, be sure to bring an eye mask or ear plugs. Spreading a relaxing scent on your pillow, such as lavender or vanilla essential oil, can help you drift off to sleep without causing any noise for your neighbors. Lastly, if possible, requesting a room on an upper floor can help reduce the chances of noise from people walking above you, providing a quieter and more peaceful environment for sleep.

 

Why Can’t I Sleep – Lodging with Friends

Suzy at Suzy Stories

Lodging with friends can entail all sorts of arrangements, to varying degrees of comfort. I’ve been blessed with my own double bed and bathroom when staying with a family friend, and on the other hand I’ve stayed with newly-weds in their tiny 1-bedroom apartment. In such a situation, sleeping on an airbed in an open plan living room of course poses all sorts of challenges such as politely making it known you’ll be planning to sleep soon, packing up the bed and all your belongings as part of a morning ritual as they wake you while making their breakfast, and not to mention the slowly sagging discomfort of an air mattress!

Of course I’m hugely thankful for any and every offer, and most of the challenges faced come from feeling inadequately grateful for their generosity, wishing I could thank them more, and really just trying to not be in the way! I find staying humble and communicating boundaries helps me to sleep easier at night knowing we’re all on the same page, and if I prefer to sleep early – telling them rather than staying up 4 hours past bedtime and regretting it in the morning.

My top tip for a good night’s sleep when lodging with friends is knowing the situation you’re getting into before you go, and preparing accordingly. For example lodgings out in the countryside might lead to a fair few mozzie bites so bring something to avoid all night itching! If sleeping on a sofa is too uncomfortable for you or if you’re a particularly light sleeper with friends in a busy city, then those friends might not be best to stay with. When staying with friends, pack any essentials you know you might need for that situation, whether it be a mosquito net, an extra blanket, or earplugs!

 

Ready for some Good Travel Sleep?

That about covers it!  Whether you are sleeping in strange beds or sleeping in strange places, our experts have given great tips for a good night’s sleep. We are sure at some point in your travels, they will come in handy.  Get some good travel sleep, and you will awaken refreshed and ready to enjoy your adventure!

By the way, our experts not only know about sleeping in strange places, they have some of the best travel information out there.  Be sure to check out their websites!  And, be sure to PIN this article for later!

 

 

Big thanks to

Sheralynm at Paradise Found in Maui

Claudia at My Adventures Across The World

Imma at A World to Travel

Kris at Nomad by Trade

Victoria at Follow Me Away

James at This Travel Guide

Kay at Jetfarer

Suzy at Suzy Stories