Getting Great Sleep on an International Vacation

Can You Sleep on Vacation Just Like You Do at Home?

For many of us, it always seems like the first night you have in a different country or on a vacation that takes you far away from home is that it’s really tough to get to sleep.

Even if you’re used to noise, an uncomfortable bed, or other disturbances, there’s almost always something strange about sleeping in a completely new place for the first time.

You’ll wake up and wonder why there’s a wall in your face instead of the door to the bathroom, or you’ll wonder why the light is coming into the room from a different angle than usual.

You may find it helpful to employ some tools to help you sleep better on your vacation, particularly the first night you’re there. Sleep is never a sure thing on a vacation, but there are some things you can do to fall asleep a little easier.

Here are some methods you can employ to sleep better on a vacation, whether you’re traveling across the planet or across the country.

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Beating Jet Lag the First Night on Vacation

One of the biggest barriers to enjoying an international vacation that takes you to the other side of the planet is the first few nights and the jetlag you’ll invariably experience.

There are actually quite a few things you can do to deal with jet-lag, but one interesting option means eating nothing on your flight and sticking to simple hydration instead.

According to an article from Live Science, undergoing a short fast on your flight across the ocean or across the planet may help you reset your circadian rhythm and get a good night’s sleep the day you arrive.

Apparently, you should focus on drinking water and staying hydrated during the flight (something you should do anyway, right?), and then you should eat when you arrive. The scientists who undertook the research believe that resetting your eating “clock” can also reset your sleeping pattern.

The scientists suggest that you should try to go without food for about 16 hours, which is often right around the number of hours you’ll spend traveling to Asia and, in some cases, Europe, too.

Using Sleep Medication While Traveling

You may find it tempting to take sleep medication on your first few nights in a new country and then drink a few gallons of coffee the next morning, but I try to stay away from artificial sleep aids unless I feel it’s absolutely necessary.

For example, if you booked a hotel and the room is so loud that you know you’ll never be able to sleep, you may think about taking a melatonin gummy or a CBD supplement (if they’re legal in your destination country of course!).

Although it’s possible to become dependent on melatonin supplements if you take them too often, taking one for a few nights in a new place shouldn’t cause any significant issues, so you might as well pack some in your luggage.

However, you should always experiment with those supplements before your actual trip. Make sure they’ll work on you as the bottle indicates and not make you drowsy the next day when you roll out of bed at your hotel.

You may also want to consider getting some ear plugs, especially if you’re vulnerable to noise. Even a quiet hotel may have some odd noises that will keep you awake. Ear plugs may help you avoid having to take pills to fall asleep.

Maintaining an Active Itinerary

One of the tricks for sleeping well on a vacation that I use is arranging an itinerary so that I’m tired at the “right” time each day. I try to book activities that have me walking rather than sitting for much of the day.

In the event a tour or activity I book involves mostly sitting (it’s rare, but it happens), I always try to find a nearby restaurant wherever I’m staying that’s within walking distance so I can get some foot travel into my day. You don’t need to climb a mountain every day just to fall asleep, but some activities can’t hurt.

The one exception to this active-every-day rule that I try to employ when I create my itineraries is the very first day I’m in a new country.

For example, when I traveled to Iceland for a road trip (HIGHLY RECOMMENDED!), the first day included a stroll around the capital of Reykjavik (unguided, just me and my traveling partner) and a soak in one of the island’s incredible geothermal hot springs (I recommend over the Blue Lagoon).

Then, the next day, we began our road trip in earnest, traveling all over the Snæfellsnes Peninsula. Throughout the trip, we walked at least 20,000 steps a day on our self-guided adventures. I definitely slept well!

Making Special Requests at Hotels

Before you embark on your journey, one option you have to ensure a lovely night’s sleep when you arrive is to make sure your future hotel, B&B, or whatever lodging you’re staying in has a quiet room for you.

If you don’t make any special requests on the location of the room, you might end up in the loudest one, just by default. However, you can easily make special requests of hotels, especially regarding room location and noise level. Sometimes, all it takes is asking for a room that’s on the interior courtyard rather than on the street.

Just be aware, however, that requesting a quiet room may come at the expense of a good view. If you’re expecting to gaze out over the rooftops of Paris but want a quiet room, you might end up looking into the windows of a room across a courtyard.

Even though I’m a super-light sleeper (I’m the one that can hear someone drop a pencil three blocks away), I actually go for ear plugs rather than quiet rooms. I use them all the time anyway, and I find them really convenient since I live in Los Angeles, and there’s a lot of traffic here.

If you’re not sure whether you want to request a quiet room, you can always contact the hotel for options. Maybe they have a quiet room that just happens to have a good view! You never know, especially when you haven’t actually been there before.

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