How to sleep better on holiday

You’ve spent months looking forward to your holiday. Now you’re finally there, the bed looks inviting, and you don’t have an early commute to worry about. Yet somehow, you’re wide awake.

Maybe the pillow feels wrong, the air conditioner keeps humming, or your body still thinks it’s back in Australia. Even when you feel tired, switching off in a new place isn’t always straightforward.

A broken night can leave you feeling less enthusiastic about the day ahead. But you can take practical steps before you travel, when you arrive, and during your stay to improve your chances of sleeping comfortably.

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Why is it sometimes harder to sleep on holiday?

Being away changes several things that usually help you settle down: your surroundings, daily routine, and sometimes your time zone.

You might find yourself dealing with:

• An unfamiliar room: Different bedding, outside noise, light or temperature can make it harder to get comfortable
• Changes to your habits: Later meals, extra caffeine and evening activities may affect your usual bedtime
• Jet lag: Crossing several time zones can leave your body clock out of step with local time
• A busy mind: Even enjoyable plans can leave you thinking about tomorrow when you want to switch off

Think about what’s actually keeping you awake. If the problem is noise from the corridor, changing your evening coffee won’t solve it. If you’re alert at 3 am after a long-haul flight, your body clock may need time to adjust.

9 Tips to help you get a better night’s sleep on holiday

Sleeping well on holiday starts before you arrive. From choosing your accommodation to settling in at bedtime, these nine tips can help you prepare for a more restful stay.

1. Think about sleep when choosing your accommodation

A central location can make sightseeing convenient, but also consider what surrounds the property and how close it is to attractions.

Before booking, you could:

• Read recent reviews for recurring comments about noise. Look for mentions of late-night music, road traffic, nearby construction or thin walls
• Ask about room location. If you’re a light sleeper, request a room away from lifts, communal areas or entertainment spaces. Requests may depend on availability
• Check cooling options. In a warm destination, find out whether your room has air conditioning or a fan
• Discuss different routines. If you’re travelling with someone who likes late-night television while you prefer an early night, think about whether your accommodation gives you enough space

A useful message to the property could be:

“I’m a light sleeper. Is there a quieter room location you would recommend, and can I request it when booking?”

It’s easier to explain what matters to you beforehand than to discover a problem when you’re ready for bed.

2. Check your room while there’s still time to make changes

Once you arrive, spend a few minutes getting familiar with the room.

Try the temperature controls, check the curtains and see whether the pillow and bedding feel comfortable. If you need a lighter blanket, another pillow or help with a noisy air conditioner, speak to staff early.

At bedtime, close the curtains and reduce unnecessary light. An eye mask or earplugs may help if light or noise bothers you. Use the ‘do not disturb’ sign when appropriate.

The Sleep Health Foundation recommends a quiet, dark room with comfortable bedding and a temperature that suits you. It also suggests letting hotel staff know if something is making your stay uncomfortable.

3. Pack a small sleep kit

You don’t need to pack a suitcase full of sleep accessories. Choose a few things based on what usually helps you feel comfortable.

Your kit might include:

• An eye mask for light coming through curtains or for resting during the journey
• Earplugs you’ve tried before, rather than an unfamiliar pair you only open at bedtime
• Comfortable nightwear suited to the climate and your room
• A familiar book if reading is part of your evening routine
• The charging lead or adaptor you need for any prescribed medical equipment

Try out new items before leaving. An eye mask that presses on your eyes or earplugs you find uncomfortable won’t be much help once you arrive.

Familiar items and routines can also make sleeping away from home feel easier.

4. Give your body clock time after a long flight

There’s a difference between feeling tired after travelling and experiencing jet lag.

Jet lag happens when travelling quickly across time zones disrupts your internal body clock. You may feel sleepy during the day, struggle to sleep at night, or wake much earlier than planned.

For longer holidays, the Sleep Health Foundation recommends switching to your destination’s time as soon as possible. You could change your watch during the flight and, where practical, eat and sleep at times that fit your destination.

Once you arrive:

• Keep the first few days manageable. Consider saving the packed sightseeing schedule for later
• Make time for daylight. Natural light helps your body clock adjust, although the most useful timing depends on your journey
• Keep any recovery nap short. The Sleep Health Foundation suggests no more than 30 minutes, leaving at least four hours before bedtime
• Allow time to adjust. It commonly takes at least two or three days, and some people need longer

If jet lag has caused significant difficulties on previous trips, speak to your doctor before travelling. They can help you plan around your route, health and usual medicines.

5. Notice the holiday habits that might keep you awake

Your routine will naturally change on holiday. You might enjoy a longer lunch, stop for an afternoon coffee or eat dinner later than usual.

If you’re struggling to sleep, a few adjustments may help.

Move your last coffee earlier

Caffeine affects people differently. It can disrupt sleep even when you drink it six hours before bedtime. If you’re sensitive to caffeine, you may need to avoid it after lunch.

Remember to count tea, cola and energy drinks as well as coffee.

Leave some space between dinner and bed

Where practical, allow around two to three hours between your main evening meal and bedtime. Going to bed very full can be uncomfortable, but being hungry may also make settling down difficult. A small, light snack may suit you if you ate dinner much earlier.

Reconsider the nightcap

Alcohol can make you feel sleepy initially, but it can disrupt sleep later in the night. If you keep waking after an evening drink, consider having it earlier or choosing an alcohol-free alternative.

6. Finish tomorrow’s planning before you get into bed

Checking your transfer, finding a restaurant and deciding which train to catch can turn into a surprisingly long bedtime task.

Try setting aside a short planning session earlier in the evening. Confirm your departure time, put tickets somewhere easy to find and write down anything you need to remember. Then give yourself permission to leave it there.

Give yourself time to wind down before bed and deal with worries or practical problems earlier. Also, try to avoid screens during the hour before bedtime.

For example, if you have an early excursion, you could prepare your bag after dinner, check the meeting point and set your alarm. That leaves bedtime for settling down rather than repeatedly checking the booking.

Keep whichever relaxing habits work for you at home, such as a warm shower, quiet music or reading.

7. Have a plan for those wide-awake moments

Waking up at night can feel particularly frustrating when you’re trying to make the most of your holiday.

If you find yourself lying awake, try the following:

1. Stop checking the time. Turn the clock away, and avoid checking your phone repeatedly
2. Don’t force sleep. If you’ve been awake for around 20–30 minutes and feel frustrated, get up
3. Choose somewhere safe and dim. Sit quietly in another part of your accommodation if possible, without turning on the television or scrolling
4. Return to bed when you feel sleepy again

In an unfamiliar room, make sure you can move around safely. Keep the route to the bathroom clear and use enough light to see where you’re going.

8. Adjust the next day if you’re tired

After a poor night, look at which parts of your day are fixed and which can move.

You might keep a booked museum visit but leave the extra walking tour for another day. If you’re travelling with others, explain that you need a slower start rather than trying to keep up with every activity.

Be particularly careful about driving. Sleepiness can affect your alertness and ability to respond quickly. If you’re too sleepy to drive safely, arrange another way to travel or postpone the journey.

If you’re hiring a car after an overnight flight, consider this before departure. An airport transfer and a nearby first-night stay may fit your plans better than an immediate long drive.

9. Plan ahead for medicines and sleep conditions

If you already take prescribed medicine or receive treatment for a sleep condition, include it in your travel preparations.

Ask your doctor or pharmacist how to manage your usual medicines across time zones. Seek their guidance before starting melatonin, sleeping tablets or other products to help you sleep.

For overseas travel, check medication rules for your destination and any transit countries. According to Smartraveller, sleeping pills are among medicines that can be restricted overseas and recommends carrying medicines in their original packaging.

If you use a CPAP machine for sleep apnoea, plan to continue your prescribed treatment while away. Check power requirements and speak to your airline about carrying or using the device before flying.

Give rest a place in your holiday plans

You plan where you’ll stay and what you’d like to see. Thinking about how you’ll rest deserves a little space, too.

While you’re preparing, take time to review your Travel Insurance. A little preparation can help you make room for both the experiences you’re looking forward to and the rest you need along the way.

This article provides general health information and does not replace personalised medical advice. Speak to your doctor or pharmacist about your circumstances.