How to Sleep Better on Holiday

Holidays are all about relaxing and recharging, but poor sleep can make it harder to enjoy the fun. Between unfamiliar beds, new surroundings, late nights, and long travel days, it’s easy for your usual routine to get thrown off. If you’ve ever found yourself wide awake at 2 am in paradise, you’re not the only one. With a few easy tweaks, you can get better rest away from home and enjoy every sun-soaked, memory-filled day.

Getting a good night’s sleep while you’re away starts before you even leave. A little prep can go a long way – check reviews of your accommodation for things like noisy streets, lumpy beds, or thin curtains, so there are no surprises. It’s also worth packing a mini sleep kit with your go-to comforts: think eye mask, earplugs, travel pillow, and maybe a calming spray or sleep aid. That way, you’re ready for restful nights wherever you land.

It’s always easier to unwind when you’ve got a few home comforts with you. Bring along your favourite book, cosy slippers, or even your own pillow if you’ve got the space. Little things like a familiar blanket or your favourite herbal tea can help you settle in and keep your bedtime routine feeling just right, even when you’re far from home.

Feeling sleepy after a day of travelling, sightseeing, or soaking up the sun is totally normal. But long naps can mess with your sleep at night. If you need to nap, keep it short – about 20 to 30 minutes – and try to do it earlier in the day so it doesn’t keep you up later. For all the best tips, check out our ultimate guide to daytime napping.

Holidays are for treating yourself, but some habits can mess with your sleep. Try to avoid heavy meals, caffeine, and alcohol too close to bedtime – they can make it harder to sleep well. Instead, go for sleep-friendly snacks like bananas or yoghurt, and keep yourself hydrated. Just watch the amount you drink before bed so you don’t wake up in the night.

Sticking to your usual bedtime routine helps your body know it’s time to sleep, even when you’re away. Try to keep your sleep and wake times pretty consistent, and don’t skip those little habits like reading or stretching before bed.

Your sleep environment really affects how well you rest on holiday. If you can, try to:

• Keep the room dark by avoiding screens and using blackout curtains or an eye mask to help your body relax
• Block out noise with earplugs or some white noise
• Keep the room cool, since a cooler temperature helps you sleep better
• Make your bed comfy – don’t hesitate to ask for extra pillows or blankets if you need them

It’s normal for sleep to take a bit longer when you’re somewhere new, so give yourself some extra time to relax. Don’t stress if it doesn’t happen right away – your body just needs time to adjust. Try heading to bed a little earlier, and if you’re not sleepy yet, do something calming until you feel ready to drift off.

While many struggle to sleep outside their own bed, others sleep better when travelling.

A Sleep Foundation study found that 66.9% of travellers sleep better in an Airbnb or rental than in a hotel. And 66% said they sleep better in rentals than in their own beds. But why is this? Well, it’s suggested that it’s because it offers the best of both worlds: the relaxation of a getaway and the homely feel, compared to hotels, which have limited space and are filled with dry air and noise from other rooms.

Brain activity can affect how well you sleep away from home, too. Some research, like a Lull article, points to “brain asymmetry,” where one side of your brain stays a bit more alert in unfamiliar places. This might make falling asleep harder at first. But when you’re truly relaxed, like on holiday, away from daily stress, your sleep quality often improves despite the new environment.

Sleeping well on holiday or away from home is definitely possible with the right preparation and mindset. By maintaining healthy sleep habits, you will set yourself up for restful nights and energised days, helping you make the most of every moment on your trip. It will also help ensure your sleep does not suffer when you return home.

For more tips, check out our article on how to sleep better at night.