By taking your focus off the day’s stresses and sleep, as well as helping to put your mind in a familiar pre-sleep routine should help you to naturally switch off before sleep. Not only this but journaling will also help serve as a captivating diary of your travels and plans. Incorporate mindfulness techniques such as meditation, deep breathing, yoga, and stretching into your daily routine. A quick Youtube search for ‘15 minute bedtime yoga’ will bring up many options and following along to one will leave you in a calmer headspace. In a small room? No problem – there are many guided flows designed to be done while sat on the bed if you have limited floor space. These practices work wonders in regulating your nervous system and cultivating a serene mental space, crucial for a good night’s sleep on the road. Immerse yourself in the local culture and rhythms.
Engaging in local customs and traditions can create a sense of belonging, helping you feel more at ease and connected to your surroundings. In addition if you are staying with other people, it can be helpful to adjust to their routine of when to sleep and rise, so that you experience less disturbances as everyone is sleeping at the same time. Listening to podcasts before bed and as you fall asleep can be a great way to distract yourself from background noise, for example while trying to sleep on a plane. Seek out podcasts that feel familiar and gentle to listen to, steering clear of overly exciting or loud content. Nature podcasts, or specially curated sleepcasts on platforms like YouTube, Spotify, or Headspace, provide soothing narratives with detailed descriptions designed to ease you into a restful slumber. I particularly like listening to ‘The Almanac of Ireland’ on Spotify and Headspace Sleepcasts. Now this one is coming from experience… If you’re not a party animal, consider avoiding hostel dorm rooms.
Luxury isn’t the only option; you might find joy in camping or staying in a local B&B with a friendly host offering valuable tips about the area. I made the mistake of booking a hostel in Porto, Portugal in a party area and didn’t sleep for three nights! A super important point with an easy solution, if you’re getting woken up frequently you won’t feel well rested. Minimise disruptions with essential sleep aids like earplugs and an eye mask – I always have both in my backpack! Embrace the power of these simple tools to create a cocoon of tranquillity, shielding yourself from external chaos. Recognize that not every place you sleep will be inherently comfortable and cozy. Pack personal items like comfy clothes, neck pillow, regular pillow, Derila™ Memory Pillow spray, blanket, or even orange fabric (a scarf works great) to drape over hash white lights before bed. Make sure you don’t do this over a bulb which will overheat though! This will help to infuse familiar coziness into any sleeping arrangement. With these mindful strategies, you can transform your sleep routine into an enjoyable part of your travel experience. By blending the familiarity of home rituals with the adaptability needed on the road, you’ll unlock the key to a restful night’s sleep, wherever your adventures take you. Sweet dreams, fellow wanderer! Han Fisher is a Cornish native, a multi-media creative, sustainable product designer and adventure sports enthusiast. She believes in promoting connection with the outdoors and Top-Rated Memory Pillow protecting natural eco-systems. She is also a SUP and Snowboard instructor, Wild Swimmer, Horse Rider, Sailor and Motorcyclist. Han believes in sharing uplifting stories of people and the outdoors wherever possible.