This post is sponsored by SleepSwag. I only write about products I love and I hope you will enjoy learning about them. As always, all opinions are my own and thank you so much for your support.
Avoiding jet lag can be hard, but here are 6 Practical and Drug Free Ways to Sleep Better When Traveling.
Hello! Hello!
I recently told you about my struggles with sleep and some changes I made to finally overcome some of my sleep issues naturally. I know a lot of you also struggle with not only falling asleep, but staying asleep. It can be a true bear of a problem that can impact so many aspects of our lives.
What about sleeping when traveling? I have to admit I'm pretty set in my ways and don't sleep as well when my routine shifts. Add in crazy uncomfortable planes, red eyes <---which I really try to avoid, changing time zones and uncomfortable, loud hotel rooms - sleeping while traveling can be a nightmare.
Whether you are flying across the world and staying at hotels or driving across the state and crashing at a friends house, it is possible to still get that dreamy sleep when traveling. Sleep is not a luxury, it is a necessity and your body needs it to survive and thrive anywhere you are!
8 Practical and Medication Free Ways to Sleep Better When Traveling
Wear a SleepSwag Sleep Mask
Wearing a sleep mask is scientifically proven to improve your sleep. A SleepSwag mask gives your melatonin level a natural boost and helps maintain those levels while sleeping. They also help promote a longer REM sleep cycle, which is the most important part of your sleep cycle. It's when the body actually restores itself.
You can benefit from wearing a sleep mask any time, but the rewards are even more profound when you wear one while traveling. It can help extend that catnap on a plane or keep you asleep in a hotel room with less than optimal sleeping conditions.
SleepSwag sleep masks are my go to. Not only are they beautiful and unique, but the quality is unparalleled. They are handmade out of soft, subtle silk and use natural plush cotton. The back strap is wide and comfortable and doesn't mess up your hair.
Better yet, I feel good shopping and supporting a locally-based, women-run Asheville company!
They recently launched some new patterns to their line and I adore them.
So artsy!
I recently tested out a SleepSwag mask in my plane ride to the Bahamas with the Hubs.
I slept TWICE as long with one on than normal, which made the day go by so much easier!
Consider a White Noise App or Noise Cancelling Headphones
Light and noise are two distractions that really interrupt sleep. Consider using a white noise app for your phone to reduce the amount of noise in a hotel room. They also make portable white noise makers if you want to go that route. If sleeping on a plane is a struggle, get a pair of noise cancelling headphones to drown out all those drink requests.
Bring Your Own Pillow
I can't sleep without my pillow, so I stuff it in a bag and carry it with me everywhere. My pillow has traveled the world! I bring a large tote bag that I stuff my purse and pillow in. It will generally count for my personal item on the plane.
I understand it might not be practical for you to carry a large pillow everywhere, but consider finding a travel pillow that you actually love and bring it with you. Anything that feels comfortable and familiar will help you sleep.
Ask for a Quiet Room
When booking your hotel, request a quiet room. Yes, you might have to haul everything hundreds of yards, but you'll thank me at 2 AM when that elevator bell isn't dinging. Plus those extra steps will help you burn off the extra food you've eaten while traveling.
Keep it Cool
You may or may not be in a circumstance where you can control it, but if you can keep the room cool. The optimal sleeping temperature is 65 degrees, so crank it down!
Rethink the Nightcap
I love a nice drink as much as the next person, but try to limit the drinks so close to bedtime. Alcohol may help you fall asleep at first, but drinking it before bed can cause you to wake up in the middle of the night. It also disrupts your REM sleep, which is the most important kind.
Keep Your Routine
If at all possible, keep your nighttime routine the same as at home. Do you read for 30 minutes or have a cup of herbal tea? What about that evening shower? Try to keep your routine to give your body cues that it's bedtime. Even if you're not in the same time zone, consistency is key.
Gradually Adjust to New Time Zones
And speaking of time zone changes, jet lag is a real pain! Avoiding jet lag is ideal, but that's not always possible. Try slowly adjusting your body to the new time zone in the days leading up to your trip. Go to bed earlier or later depending on where you are going and if possible adjust your wake up time as well. It might take a little effort, but it could really pay off when you get to your dream destination and aren't completely thrown out of whack!
Traveling later this summer? Pin these tips for later!
SleepSwag Giveaway
Sleep is a key to living a healthy lifestyle. Don't forget to check out SleepSwag online as well as following them on Facebook, Instagram and Twitter for the latest sleep related news. I know we all would really love to find that sleep magic.
Now for the fun part! The wonderful ladies at SleepSwag are giving away two beautiful Sleep Masks. Two lucky winners will take home the masks featured in this post. The giveaway is open to US residents and will close June 19th. I'll announce the winners on June 22nd.
Thanks for stopping by today! Come back tomorrow for some dark chocolate brownies with a healthy swap.
I’m linking this post with Marvelous Monday, Travel Tuesday, Jill Conyers for Fitness Friday & Inspired to be Fit, Amanda for Thinking Out Loud Thursday and Annmarie for Wild Workout Wednesday.
Your turn!
Check out these adorable designs from SleepSwag and let me know which pattern you like the most!
Yasna says
This is really nice tips for drug free life with sound sleep while traveling. This tips is really helpful for us.
Guidem says
Thank you very much for your nice tips. But I follow only one tips, early to rise is best way for sound sleep.
Comparoid says
Hello Jule
i used a sleep mask for my last trip and i can say that it really help me to sleep better and quickly.
I decided to keep that in mind for my next trips. Thanks Jule for the article
Angel
Jeff SWANN says
Thanks julie for getting back so quick ... I'll let have to look up. Thanks for all the great summer recipes and love the smoothie recipes.. keep them coming.. post I read daily
JulieWunder says
Thank you so much Jeff!! I really appreciate your support.
Jeff SWANN says
Hey julie... would love to try the sleep masks where to recommend to get these or good ones at here on Asheville.. I love in Mars Hill.. thanks.. your posts always make me smile ..thank you
JulieWunder says
Hi Jeff! You can order them online ----> http://www.SleepSwag.com
You will love them! Thank you so much!
Calvin says
These are awesome tips! I travel a lot but it's very rare that I get to sleep on the plane! I think I need to get myself one of those Sleep Swags. I wonder if they come in more masculine designs though?
JulieWunder says
Hi Calvin! I agree- it's so hard to sleep on a plane. They do come in several masculine and gender neutral designs. I'm pretty sure you can find one you like. Just click on the link in the post to see their site. Let them know I sent ya. ;))
Mariangela Sanchez says
Living in the Pacific Northwest, I have to deal with very early sun rising during the summer months. It would be great to have one of these awesome sleep masks to help me sleep past 5am! Also, my oldest daughter has sleep problems. I want to have her try a sleep mask to see if it would help. The two sleep masks featured in the blog post are by far my favorite prints available on the website. Thanks for the great tips, Julie!
JulieWunder says
So great to "see" you here Mariangela! I know these would help!
Brie @ Lean, Clean, & Brie says
Oh my gosh -- these are absolutely adorable! I love the sleep poppies sleep mask!
Starla says
Awesome tips- I have to keep it cool as well. I have never used or tried a sleep mask but I feel like it would be very helpful. I love the 'wildest dreams' sleep mask!
Emily says
Whoops I put in my email as beautyinchrist@gmail.com, but I actually subscribed with beautyinchrist93@gmail.com.
Emily says
Oh, and I'm pretty girly, so I really like the pink mask.
Jen Elliott says
Love these tips! I'm headed on vacation in July and I'm taking some of these tips with me! I LOVE the sleep masks! I currently have plain one, but I might need to get a new cute one. I, of course, love pink, but the Wildest Dreams is so fun too!
Kate @ Kate Lives Healthy says
What cute designs. I always wake up early during the summer due to the early sunrise. I need to try a mask to block out the light perphaps
Marsha says
I really need to check these out. I keep saying I need to get a sleep mask. My husband reads in bed with a small book light, but it still bothers me if I turn towards his direction. I have a small fan that is by my bed, and I take it along on vacation as well. I also have tea every night, so I take that with me on vacation. I need my sleep!
Akansha @ Citrus and Gold says
Whoa youre able to make space for your pillow! That takes skill!!
I'm going to be traveling for the next 2 weeks so these tips will definitely help!
JulieWunder says
Haha! Yes... I have packing skilz! I take that thing everywhere!
Emily Smith says
They are all so awesome! But my favorite is Sleep Poppies Sleep. Thanks for the chance!
Janelle @ Run With No Regrets says
There are so many cute designs by the Sleep Poppies Sleep is probably my favorite! I definitely hate sleeping on a plane and I think this would be great to wear when I travel.
Michelle says
Sounds so nice! I think my husband needs one, lol!
JulieWunder says
Mine can sleep through anything! So jealous!
Lori @ TheHealthMinded.com says
Taking a very, very, very long flight very soon! So, an eye mask is on my list! These are adorable! Thanks!
JulieWunder says
Hope the flight goes well! Those long ones are the worst!
Mardene Carr says
When you put drug free in anything you have got my attention. Too many people are dependent on drugs to fall asleep
JulieWunder says
I totally agree! Those pill are scary stuff!
GiGi Eats says
Ya! I would totally rock that eye mask on the regular. Like a headband. Then I could also take a quick nap whenever I damn-well pleased lol!
Aliah says
These sleep tips are great for every night! I never thought of wearing a sleep mask and I think I might be antsy wearing one. Temperature and rethinking a nightcap are two great tips for me!
Giselle Rochford says
Jet lag hit me pretty hard the last time I travelled because I had a day flight. Usually I take an overnight flight so I can sleep and that usually seems to help. Def could have used one of those cute masks on the plane though!
Heather @Fit 'N' Cookies says
Ohh Love the passionately pink one!!
Nicole says
great tips! Sleep is SO important and I bet this mask does a great job helping!
Sonali- The Foodie Physician says
What a great post and wonderful tips! And such cute pics of you! My best tip for sleeping well on vacation is to leave the kids at home, lol 🙂
JulieWunder says
haha! good suggestion 🙂
Becki Santiago says
They all look wonderful, I think my favorite patterns are the ZZZ dynasty and lazy paisley. These would make great gifts too. Thanks for sharing.
Nicole Escat says
We can also use this in our home, eye mask is really relaxing. I love the design on it and it's really perfect for women.
Farrah says
These are great tips! I potentially have narcolepsy (or just very many years of chronic sleep deprivation), so falling asleep doesn't tend to be an issue, but I could definitely improve on my sleep hygiene! Those eye masks are so pretty! :] I really like Lazy Paisley and Flower Bed!
Thanks for the giveaway! <3
jill conyers says
My husband is great at avoiding jet lag. Me? It gets me every time. Great tips Julie.
Carrie says
This is a great idea! I've been considering a sleep mask since we moved to Northern Norway. The midnight sun can really effect you if you let it and a sleep mask would be perfect. Plus these are just beautiful!
chastity says
What a cute mask! I enjoy the hotel room really cold - always helps me sleep great.
Christina Bauer says
These are some really great tips - never would have thought of requesting a quiet room in a hotel!
Angela @marathonsandmotivation.com says
This is such a Great Post! I do quite a bit of traveling and have definitely had some jet lag. I pinned this post to refer back to 🙂
Runaway Bridal Planner says
Great tips!!!
I'm going to have to try a couple of these, I never thought about bringing my own pillow. I'll be in a hotel most of next week so I definitely am going to take that tip with me!!!
Also I 100% agree on the drop the temp down. I figure at a hotel it's not my electric bill so I mess with the heat and cool. I love to sleep at around 60 or as close to as possible but when I get up, I totally bump up the heat to heat the room up while I shower because I can, LOL
Trainer Paige says
Ahh I needed this for my red eye this past winter! Totally bringing an eye mask next time 😛
Jaime says
My sleep is so broken from kids. I love traveling by myself - it generally means I'm going to get solid sleep!
Debbie@debbiethisandthat.com says
Sleep masks definitely are great for helping you fall asleep! I like the "Sleep Waves" style!
ashley d says
sweet waves
Marilyn says
Love it! The masks are adorable!
Taylor Kisedr says
Sleep masks are life savers while traveling! They really help to block out the light.
Alisa @ Go Dairy Free says
I've always wondered about using a sleep mask. Where we're living right now, we have tons of windows and are in a downtown area, so it never really gets completely dark. I may need to invest in one!
Neely says
sleep masks and tea are 100% my jam! Its so hard to sleep in new places.
glenneth says
those are gorgeous sleep masks. i usually dont sleep well away from home - mainly because of the bed. we have a platform bed with a firm mattress. so hotel beds usually bother me.
Laura @ Sprint 2 the Table says
Oy - I needed this last week! I was in Chicago for less than 48 hours and losing two hours nearly killed me. I slept half the day when I got back just trying to recharge!
maria @closetohome says
These are quite fashionable sleep masks. I haven to never used one but wish I had one.
AER says
I love the "Sleep Poppies Sleep" mask! It's such a cute pattern and so fun!
Saidah Washington says
White noise has been our go-to method of inducing great sleep. We have a few channels bookmarked on YouTube.
Edye says
I love the flower bed mask! Thanks for the chance to win 🙂
steph says
love the twilight tuxedo...
Christine @ Love, Life, Surf says
We just returned from a trip to Seattle and the room we were in was so bright at 4:30am! An eye mask would have been so helpful in that situation! Thanks for all these great tips!
Dani @ Dani California Cooks says
These are so cute!! My eye masks are my go to when I travel. That and comfy socks!
Hollie says
Requesting a quiet room is a MUST for me now. A few weeks ago, I had just an absolutely terrible experience at a hotel! They put my husband and I in a room that had no natural light...when you looked out the window you saw the indoor pool. Oh, and there was a boy's party in the pool room that lasted all night! I am a super light sleeper, and couldn't seem to fall asleep to all the yelling and cannon balls :/. Needless to say I was a wreck at my conference the next day!
DJ says
I like the Sleep Waves pattern.
Melissa says
I could definitely use these. I was actually given a sleep mask recently, but it's not shaped well so light still gets in and it's uncomfortable. I also tried to tell my husband that the reason I can't sleep is because it's hot and he didn't buy it. I literally cannot sleep when I'm sweating or warm!
Debbie says
I never even think about wearing a sleep mask while traveling, it's such a great idea! I was trying to sleep in the car yesterday on the way home from our half marathon and it was so difficult. I'm sure a sleep mask would help!
Natalie @ A Fit Philosophy says
I love these tips! I'm currently in Dubai traveling, so this is super helpful!
Sarah @ Sweet Miles says
I have never worn a sleep mask, BUT, I am a huge light sleeper and before we had Adeline, ear plugs were my saving grace!!
sheila austin says
Love the mask and I'll try these tips on my next vacation.
sheila austin says
I think I would get a great nights sleep with the Lazy Paisley or the Wildest Dreams sleep mask.
Blane Sherer says
Sleep is important to overall health.
I appreciate you including some
aspects of it in your health-centered
blog.
Lisa Joy Thompson says
These masks are soooo fun! I really like the Twilight Tuxedo and the Sleep Waves map. I travel a ton and I bet a mask like this would help immensely!
Julie says
Great post. I personally have to bring my own pillow because the ones in hotels feel horrible to me. I have yet to find the awesome hotel pillow. My other difficulty is turning off the tv when I'm traveling. It's so tempting to keep it on but I know that really affects my quality of sleep.
Morgan says
These are great tips! I'm very lucky that I'm one of those people that can basically sleep anywhere, but my husband has a hard time with sleeping in cars and on planes.
Stephanie @ Wholesome Paradise says
That sleep mask is adorable. I love the tip about alcohol. So many people use it to help them fall asleep not realizing how detrimental it is to overall sleep quality. Thanks for sharing these tips.
Liz @ I Heart Vegetables says
These are such great tips! My husband went to India last month so he was SUPER Jet lagged. He did say that having an eye mask helped a lot!
Elizabeth Dermid says
Where do you purchase the sleep masks??? I too suffer from sleep disturbances after years of working in healthcare and being on call. Now that I am no longer working, I am trying to "reset" my clock!!!! Thanks for all your posts. I find something in every one that pertains to me!!! I look forward to seeing where you have gone with the hubby!!! Do all your traveling before you think about kids because it changes everything and for the better. Keep the positive posts coming. I look forward???
JulieWunder says
Hi Elizabeth! They are sold online---> https://sleepswag.com/ They are even having a sale right now. I hope you will check it out.
I'm so glad you enjoy the blog and it helps you. That really means the world to me! My internal clock is finally really doing a lot better. xoxo
lacey@fairytalesandfitness says
I do like wearing a sleep mask when I know I want to sleep in more than the sunlight allows. Sometimes I even wear ear plugs too if it is too loud when I'm trying to sleep.
Andrea @ Living In Cloud Nine says
What a great idea for a post!! Love those pretty masks and how stinkin cute are you!! Truly great tips!!
Wendy says
I first tried a sleep mask this year and I was shocked at how much it helped. I actually lost it while traveling and need a new one. This one looks amazing.
Andrea says
Unfortunately no alcohol is key 🙁 I have found a love or sleep masks though, particularly when I'm super-far north (Alaska, Iceland) or on an airplane.
Susie @ Suzlyfe says
I sleep like a rock on planes. It is actually a problem because I always need to get work done, and it never happens!
Annmarie says
I have the worst insomnia! Love the sleep mask- I really need one!!!
Sheri Baxley says
I do travel frequently so I need to try the sleep mask. Their website offered lots of cute patterns & colors.
By the way, my niece & I did try the Netflix original "The Unbreakable Kimmy Schmidt" and we thought it was hilarious! Thanks for the recommendation!
amanda- runtothefinish says
Yup my eye mask has been super helpful! so is taking a little melatonin and having ear plugs!
Emily says
Oh boy, I should have brought some of these with me on my last trip. They really do black out the room, and they do make it easier to sleep. I'm so grateful you shared this, because I always struggle with jetlag after a trip, so I'm going to keep this in mind for the next trip!
Deborah @ Confessions of a mother runner says
I sleep with a sleep mask every night and those are so cute! I need one
Emily says
I will be traveling later this month, this post is exactly what I needed! Thank you for sharing, I need to get one of those masks ?
Diane says
I have to try one of these ! Would
Love to get better sleep at night than I have been
Mary Jean Henson says
Love these masks! Glad to see they are locally made.
Shelley Marcy says
Honestly, we don't travel, but my husband wears a sleep mask often. His sleep patterns are horrible. Poor guy can't get a good nights sleep. He will wear the mask during the day time naps. After reading this though, maybe I should get him to try it at night time too....
Dannii @ Hungry Healthy Happy says
I always get really bad jet lag, but a sleep mask does help. At least I can block out some of the light and movement and get a bit of sleep.