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How to Get a Good Night's Sleep on Vacation

Written by Adrienne Wolter, Community Blogger | Jun 5, 2015 2:08 PM

It's hard to enjoy your vacation when you spend each night tossing and turning. There's nothing worse than going on vacation and being unable to fall asleep. Vacations are your chance to get away from stress for a period of time -- no work, no cleaning, no hassles. Just rest, relaxation and fun. Unfortunately, for many trying to fall asleep somewhere other than your own bed is nearly impossible.


Photo by Sall Sasaki

It's just as important for you to get your beauty sleep during vacation as it is during your normal routine. There are plenty of steps you can take to help ease your way into sleep during your vacation. Whether you're in a five-star hotel or a cheap motel room, these tricks can help make your nights more restful.

Adjust For the Time Zone Beforehand


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One of the worst aspects of going on vacation is jet lag. When you should be awake, you want to sleep, and by the time bedtime comes around you're ready to do something. To help avoid the dreaded jet lag, you can prepare a couple of days before you leave. Each night, adjust your bedtime 15 minutes earlier. Additionally, try to avoid redeye flights -- they're terrible for your sleep cycle.

Use Earplugs and an Eye Mask

Imagine going back to your hotel room after a long day of seeing the sights and making the most of your vacation. You're ready to fall asleep, but the person in the next room decides 10:30 p.m. is the perfect time to watch an action flick. Ear plugs can help block out that noise.

Invest in Bedbug Spray

Bedbugs are an unfortunate pest that can turn up in hotel and motel rooms. They'll keep you up half the night with their bites, and they'll latch onto your possessions, serving as an unwanted souvenir from your trip. To put your mind at ease, bed bug spray can help make sure you have one less thing to worry about on vacation.

BYOP: Bring Your Own Pillows

Sometimes hotels provide amazing pillows... and sometimes they provide less-than-satisfactory pillows. Instead of muddling through the nights with a pillow that's too squishy for your liking, bring the pillow you know for a fact works well -- your own.

Add a Homey Touch

It's no surprise you feel more comfortable in a recognizable environment. Therefore, it's not surprising so many people have trouble sleeping in hotel rooms. Sleep expert Rebecca Robbins suggests making your hotel room cozier by adding familiar touches around the place. Have some pictures of your family, bring a favorite blanket to cuddle in or even have a pair of your own slippers with you.

Replicate Your Normal Routine


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Your body likes routine. Sleep experts agree having a consistent bedtime is the best way to have a good sleep cycle. This still applies when you're on vacation. Try to keep the same evening routine you would have at home. If you normally read before bed, bring a book with you for your trip. If you drink warm milk or have a small snack, bring those goodies with you. This will help make your body more comfortable if you follow the same routine.

Avoid Stimulants Before Bed

As simple as it sounds, avoid things that will keep you awake. Besides the obvious caffeinated beverages, proteins are a no-no -- it takes more energy to digest them, so your body will be working overtime if you eat them. Additionally, alcohol, while not technically a stimulant, will not help your sleep cycle since it inhibits your body's ability to get REM sleep

You don't have to sacrifice your sleep for the sake of your vacation. In addition to proper preparation, simply making yourself feel more at home will help you get the rest you deserve. Next time you go on vacation, try these tricks -- you might find yourself sleeping easier.

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