10 Tips for a Better Night’s Sleep While Traveling

Photo Credits: Fontainebleau

Getting adequate shuteye is important and even more so while you’re away from your own bedroom. Falling asleep and staying asleep can be difficult while travelling, no matter how tired you are. New surroundings and a lack of your normal bedtime routine can make it difficult to relax. The joys of travel can be easily disrupted by a bad night’s sleep and its aftermath the next day. Josie Feria, director of operations at Lapis Spa at Fontainebleau Miami Beach shares these 10 tips to help calm the mind and body while on the road for a good night’s sleep, wherever your travels may take you.

  • 1. Curb the effects of jet lag a few days before a trip by adjusting your clocks so bedtime and wake up time reflect the place you are traveling to. This helps the body acclimate more naturally to the time change when you arrive at your destination. 
  • 2. Drink plenty of water. We all know flying and traveling are incredibly dehydrating so filling up on water will not only help replenish your skin after a plane ride, but it will also help combat fatigue.
  • 3. Relax with a massage. A late afternoon or early evening spa massage is another way to calm the mind and the body. Instead of a vigorous deep tissue treatment, opt for something gentle. Tell your therapist that you’d like for them to use oils that are more calming, like lavender or rose. 
  • 4. Don’t overeat before bed. It’s easy to overindulge while on the road, but do your best to avoid overeating right before bed. This also applies for alcohol. A few glasses of wine can be relaxing, but a bottle can really disrupt your sleeping pattern. If you do splurge on either, a brief walk will help stimulate digestion and water will temper the effects of alcoholic beverages.
  • 5. Dim the lights. When you come back to your room at night don’t turn every light on. If there are dimmer switches, use them to help transition into a restful state so you fall asleep quicker when it’s time for bed.
  • 6. Take advantage of the bathtub if there is one. Take a lead from the spa. At Lapis, we offer a series of unique water treatments to enhance the calming effects of water through soaks, rain showers, steam and mist. A hot shower before bed, or better yet a bath, treated with soothing aroma therapeutic oil further enables deep muscle relaxation.
  • 7. Unplug. Thirty minutes before bedtime turn off all screens—TVs, computers, tablets and phones—to decrease brain stimulation. 
  • 8. Stay true to your at-home ritual. Keep your at-home routine before bed as consistent as possible while on the road. Do you always read before bed, listen to relaxing music or apply hand lotion with a calming scent? The body uses these as queues that it’s time to go to sleep so the more you keep this routine the same, the more likely you are to get a better night’s sleep.
  • 9. Quiet the mind, count your breath. If you’re having trouble sleeping, instead of counting sheep, count your breath. To quiet a busy mind go from one to 10 and then start over. If thoughts stray, start over again at one to maintain focus.
  • 10. Wake slowly and peacefully. Hopefully when it’s time to wake up it won’t be to the jarring sound of an alarm. Don’t feel like you need to get out of bed right away, take a nice stretch, maybe let in some natural light or step outside and try not to look at your smartphone the second you wake up.