How to Sleep Better While Traveling: Your Ultimate Travel Sleep Kit

Summary 

Traveling, no matter where you’re headed, is often disruptive to sleep. Changing up your sleep environment, plus distractions like outside noise, make it hard to get the rest you need. A few simple tweaks — especially keeping a consistent sleep routine — can help keep your circadian rhythm in check, even when you’re away. 

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‘Tis the season for exciting travel, from visiting family and friends to taking fun holiday vacations. Whether you’re staying at a relative’s house, an Airbnb, or a hotel, you may find that being away from home makes sleep feel difficult. As normal as sleep problems while traveling are, they can also be a bit of a downer — after all, when you’re not feeling well-rested, it can be hard to enjoy your getaway. 

Getting strategic when you’re away from home, including packing a travel sleep essentials kit and keeping your routine as consistent as possible, can make the whole travel sleep thing a little bit easier. Below, learn some of the best travel sleep tips to help you get better rest no matter where you are.

Table of contents

1. Why Sleep Suffers When You’re Away From Home
2. The Power of a Consistent Sleep Routine
3. What to Pack in Your Travel Sleep Kit
4. Key Takeaways
5. FAQs
6. References 

Why Sleep Suffers When You’re Away From Home

As exciting as traveling can be, it also disrupts your normal routines, which can make it hard to get enough quality sleep. You’re not only sleeping in another bed and room while traveling, you’re also away from all the familiar cues and sleep supports that help you unwind at home. 

Hotels (and sometimes, other people’s homes!) can sometimes be noisy, which can make it hard to drift off. Add on the excitement of travel — which can keep your body in an activated state at bedtime — and potential time-zone jumps, and you may find a good night of quality sleep feels next to impossible. The good news is that with a few simple strategies, you can get the sleep you deserve, even away from home. 

The Power of a Consistent Sleep Routine 

When it comes to improving sleep, consistency is key — predictable sleep routines help create cues that help your body settle for sleep, while also supporting your circadian rhythm. When your circadian rhythm is balanced, your body knows to release cortisol in the morning (to help wake you up) and melatonin at night (to help you get sleepy). 

Consistency is especially important when you’re away from home. During travel, your body may need extra cues to pivot from the day’s activities to a more restful state. Staying as consistent as possible with your usual bedtime and wake-up time can help. If you have a bedtime routine at home, try to follow some of the same steps before bed when you’re traveling. Re-creating an optimized sleep environment — a cozy, dark, and cool space — can also support deeper sleep when you’re on the go.

What to Pack in Your Travel Sleep Kit

When you pack for your trip, including a kit filled with travel sleep essentials can make winding down (and staying asleep) less challenging. 

White Noise Machine

A portable or travel white noise machine, such as Hatch Go, can block out disruptive external noise wherever you’re staying. Hatch Go also plays soothing sounds, such as rain and ocean sounds, that can help you relax at bedtime.

Eye Mask 

A dark environment helps regulate your circadian rhythm, so it’s key for quality sleep — but you may not always have control over your sleep space while away from home. When you travel, bring along a cozy, snug-fitting eye mask to prevent light from keeping you awake or impairing quality rest.

Bedtime Routine Helpers

Anything you do at home to relax at bedtime can be helpful on a trip — whether that’s reading, journaling, or deep breathing with your favorite essential oils. Try to mimic your at-home routine as much as possible to help your body settle into deeper rest. 

Another pro tip? Try to get as much morning light as possible to keep your circadian rhythm in check (even a quick outdoor walk with your coffee can help). At night, dim your lights as much as possible to help your body switch gears for bedtime. 

It may take a bit of extra effort to get quality sleep while you’re traveling, but think of it this way: When you’re better rested, you can fully enjoy all the exciting, awake moments of your trip. 

Key Takeaways

• Travel can make it hard to sleep by disrupting your sleep environment and making it hard to relax at bedtime (especially if you’re in a noisy environment or switching time zones). 
• Incorporating familiar sleep cues, such as replicating your bedtime routine at home, can improve sleep quality while you’re away. 
• If you need an extra boost, white noise machines like Hatch Go can block out potentially disruptive sounds and make it easier to get the sleep you deserve. 

Want to get better sleep at home and wherever you go? Discover how Hatch Restore can support healthy sleep routines and how Hatch Go can help you tune out distractions for better rest away from home.

Frequently Asked Questions

Do white noise machines work in hotels?

Yes — white noise machines like Hatch Go can be especially helpful in hotels. They mask unfamiliar sounds like hallway traffic, elevators, or neighboring rooms, creating a consistent backdrop that helps your brain relax. Using the same sound you rely on at home can also make an unfamiliar space feel more comfortable and routine.

How can I keep my sleep routine while traveling?

Try to keep your bedtime cues the same, even if the environment changes. Bring familiar sleep essentials (like a sound machine, eye mask, or soothing light), maintain your usual bedtime as closely as possible, and build a simple routine you can follow anywhere. Consistency, even in small ways, helps your body recognize it’s time for rest.

Does sticking to a routine help with jet lag?

Yes. Keeping a consistent routine signals your internal clock to adjust more quickly to the new time zone. Steady wake times, morning light exposure, evening wind-down cues, and limiting late-night screens can all help your circadian rhythm reset with less grogginess.

References

1. Ebben, M. R., Yan, P., & Krieger, A. C. (2021). The effects of white noise on sleep and duration in individuals living in a high noise environment in New York City. Sleep Medicine, 83, 256-259. https://doi.org/10.1016/j.sleep.2021.03.031 PubMed
2. Riedy, S. M., Smith, M. G., Rocha, S., & Basner, M. (2021). Noise as a sleep aid: A systematic review. Sleep Medicine Reviews, 55, 101385. https://doi.org/10.1016/j.smrv.2020.101385
3. Chaput, J.-P., Dutil, C., Featherstone, R., Ross, R., Giangregorio, L., Saunders, T. J., Janssen, I., Poitras, V. J., Kho, M. E., & Ross-White, A. (2020). Sleep timing, sleep consistency, and health in adults: A systematic review. Applied Physiology, Nutrition, and Metabolism, 45(10), S232–S247. https://doi.org/10.1139/apnm-2020-0032