Why is it so difficult to sleep while traveling?

If you travel for work, fear of failure or stress about upcoming meetings or responsibilities can increase sleep problems. The stress hormone cortisol is released in response to these stressors, and elevated cortisol levels can make it more difficult to fall asleep or maintain deep sleep. That’s when using relaxation routines can really help: meditation apps, finding a yoga class nearby, or simply stretching gently in your room can also help lower your cortisol levels to a lower baseline and help you sleep quality is improved.

Routine is also essential for maintaining healthy sleep patterns and keeping stress at bay. At home, we have established pre-bed rituals that signal to the body that it is time to wind down, by reading a book, taking a hot shower or simply dimming the lights and closing the curtains. These routines help the body prepare for sleep by stimulating the production of melatonin. When you stay in a hotel, these routines can be interrupted, which can throw off your body’s preparation for sleep. The cure? Stick to your familiar routine as much as possible.

It’s worth remembering that the prospect of a bad night’s sleep in a hotel can become a self-fulfilling prophecy. If you’ve previously had trouble sleeping in hotel beds, your brain may already associate the hotel environment with sleep problems, making it even harder to relax. This is a form of conditioned insomnia, where the mere thought of sleep problems causes anxiety and increased vigilance, further hindering sleep.

Therefore, it is vital to try to relax as much as possible when sleeping away from your own bed. “If you travel often, try to cultivate the ability to sleep in different environments. Occasionally sleep without your usual pillow or comfort item at home to reduce dependence on it, as this flexibility makes it easier for your body to adapt to new beds. Regular exposure to different sleep environments helps reduce the disruption caused by bed changes,” says Iordache.

How to sleep best when you’re away from home

Think about smells

Sleeping in a hotel bed is often a challenge due to several factors, but smell plays a more important role in sleep than most people realize. Hotels have their own specific scents, from cleaning products to air fresheners, which can be very different from what you are used to at home. A study published in the journal Sleep and Biological Rhythms shows that familiar scents, such as the smell of your home, can promote better sleep quality, while unfamiliar or strong scents can cause wakefulness or discomfort. If you use a home fragrance, take a small version of it with you when you travel.

Throw away the drink

Traveling for work often involves dinners, meetings and alcohol is often involved while waiting at the airport. “Take into account what time of the day you drink that glass of wine, because this can disrupt your ability to fall asleep and stay asleep. Alcohol may make you sleepy initially, but can disrupt your sleep cycle later in the night,” says Iordache. Instead, try opting for an evening tea or your favorite non-alcoholic drink.

Invest in good quality probiotics

Travel can affect digestion, leading to digestive discomfort such as bloating, gas or indigestion. These can make it difficult to fall or stay asleep. Diet changes, dehydration from flying, or eating later than usual in hotel restaurants can all affect digestion and disrupt sleep cycles. Investing in a good quality probiotic is therefore crucial.

Consistency is key

Keeping a consistent pre-bed routine can signal to your brain that it’s time to wind down, even in a new environment. “Try to stick to familiar activities, such as reading, meditating or listening to soothing music, before going to bed. These rituals help reduce the impact of the first-night effect, where your brain remains more alert in an unfamiliar environment,” Iordache advises. You can also try keeping a journal to clear your thoughts and write down everything you need to remember the next day before going to sleep.

Adjust the environment

Small changes to your sleep environment can make a big difference. “For example, pack a sleeping mask and earplugs or use white noise apps to block out unknown sounds. Because hotel rooms often have different levels of light, temperature and noise, controlling these factors will help you sleep better. Research recommends keeping the room cool (around 18°C) and as dark as possible for optimal sleep,” says Iordache.

Manage travel stress

Traveling can be stressful and stress hormones can disrupt sleep, so once you arrive at your hotel, engage in relaxation techniques to reduce stress levels. “Whether it’s a short mindfulness session, progressive muscle relaxation meditation, deep breathing or a warm bath. These help deactivate the ‘fight-or-flight’ response that travel can cause and encourage your body to switch to rest mode,” says Iordache.