Vacations are supposed to be the ultimate reset button. You pack your bags, hop on a plane, and suddenly you’re free from the stress of work, laundry, and never-ending emails. The fantasy? Blissful days by the beach and dreamy nights curled up in crisp hotel sheets. The reality? Sometimes it’s loud neighbours, hard mattresses, jet lag, or a body clock that just won’t cooperate.
Sound familiar? You’re not alone. Sleeping on vacation can be harder than it looks. But don’t panic—there are ways to turn that restless tossing and turning into the sweet, deep sleep you deserve. Here are the best tips for sleeping soundly on vacation, no matter where your adventures take you.
Bring a little piece of home
One of the easiest ways to improve your rest is to pack something familiar. Sure, your giant mattress isn’t fitting in a carry-on, but a pillow? Absolutely. A squishy cushion takes up surprisingly little space, and the comfort of resting your head on something that smells and feels like home can instantly help you relax.
It doesn’t stop at pillows. Think about small items that make your bedtime routine feel complete—like your cosiest pyjamas, a favourite sleep shirt, or even a blanket scarf. These familiar touches tell your brain, “We’re safe, we’re comfy, time to sleep.”
Pack the right accessories
Here’s the truth: you can’t control what’s happening outside your hotel room. Maybe there’s a bustling street below your window, thin curtains letting in city lights, or that one guest who thinks singing after midnight is a great idea.
Instead of fighting it, be prepared. Pack a mini sleep kit:
- Earplugs – block out noisy neighbours and hallway chatter.
- Eye mask – a must for rooms where curtains don’t quite do the job.
- White noise app – download one before your trip to mask unpredictable sounds.
- Travel blanket or wrap – for long-haul flights or chilly hotel AC.
Don’t wait until you’re desperate to pick these up at a random pharmacy abroad. Invest in quality accessories before you go and make them part of your regular travel bag.
Rethink that last cocktail
We all love the idea of sipping cocktails on a balcony overlooking the ocean. It’s part of the vacation fantasy. But alcohol is sneaky—it might knock you out fast, but the sleep it delivers is shallow and restless. Your body stays busy breaking down booze instead of letting you fully rest.
The result? You wake up groggy, dehydrated, and maybe with a headache. Not exactly the ideal start to a big sightseeing day.
Try this instead:
- Save your celebratory drink for earlier in the evening.
- Swap your last round for sparkling water with lime—it feels just as fancy.
- Keep a water bottle by your bed to stay hydrated.
You don’t have to skip alcohol altogether—after all, you’re on holiday! Just time it wisely so it doesn’t mess with your shut-eye.
Stick (mostly) to your routine
Vacations are about breaking rules, yes—but throwing your entire sleep routine out the window is a fast track to exhaustion. Your body clock thrives on consistency, and if you stay up until 3 a.m. every night, it’s going to take revenge in the form of crankiness and 2 p.m. naps you didn’t plan.
You don’t need to be rigid. Think of it as “routine-lite.” Aim to go to bed at roughly the same time each night and wake up at a reasonable hour in the morning. If you’re out late one evening, balance it with an earlier night the next.
Most importantly, avoid overusing sleeping pills. They might seem like a quick fix, but they mess with your natural rhythms and often leave you feeling more drained. Instead, lean on gentle wind-down habits like stretching, reading, or breathing exercises.
Build a mini bedtime ritual
Vacations are busy. Between sightseeing, shopping, endless meals, and new experiences, it’s easy to crawl into bed overstimulated. That’s where a mini bedtime ritual saves the day (or night).
Ideas that work anywhere:
- Stretch – loosen up tight muscles after long walks or flights.
- Read – even a few pages helps switch your brain from “go” to “rest.”
- Meditate or breathe deeply – five minutes is enough to reset your system.
- Warm shower – signals to your body that it’s time to wind down.
This doesn’t have to be elaborate. The goal is to tell your brain: “Day’s over. Sleep starts now.”
Stay mindful about naps
It’s tempting to crash in the afternoon, especially if you’re exploring in the heat. A quick nap can feel heavenly. But keep it short—20 to 30 minutes max. Anything longer and you risk throwing off your nighttime sleep altogether.
If you really need a boost, try a “coffee nap”: drink a cup of coffee, then lie down for a 20-minute nap. By the time you wake, the caffeine will kick in, giving you an extra burst of energy.
Jet lag hacks for long-haul trips
If you’re hopping time zones, your body clock is going to rebel. But you can soften the blow:
- Start adjusting your bedtime a few days before you leave.
- Expose yourself to natural sunlight during the day to reset your internal clock.
- Stay hydrated—dehydration makes jet lag worse.
- Avoid heavy meals right before bed.
Melatonin supplements can help some travellers, but always check with a doctor first.
Why sleeping well on vacation matters
Good sleep isn’t just about avoiding yawns. It impacts everything: your mood, your energy, your digestion, and even how much fun you have. A well-rested traveller is more patient, more adventurous, and way more likely to say yes to spontaneous experiences.
Skipping sleep for “one more drink” or “one more late-night walk” might feel worth it in the moment. But dragging through the next day? Not so fun.
Final thoughts: rest is part of the adventure
Vacations aren’t just about ticking sights off your list. They’re also about giving your body and mind a chance to recharge. Prioritise your rest the same way you prioritise your excursions. Pack the right tools, keep your routine flexible, and build small rituals that work wherever you are.
Because here’s the truth: the best memories aren’t just made during the day. They’re fuelled by the quality of your nights. Sleep well, and your vacation will feel richer, happier, and way more unforgettable.
