Travel and Sleep: Tips for Good Rest While on the Road 

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It’s been a long time since I’ve traveled overseas, so dealing with the jet lag that comes with international travel stands as a distant memory. But my in-country travel both for work and pleasure increased significantly in the last couple of years. Because I enjoy travel and sleep, I’m willing to take a few extra steps. It might cost me a little more financially, but the benefits physically, mentally, emotionally, and spiritually are worth it. 

The Benefits of Good Sleep While Traveling 

Better Focus 

Getting enough sleep allows our bodies to rest, recharge, and repair. For those who travel frequently, whether for work or pleasure, getting good sleep needs to be a priority—even more than for occasional travelers. I recently combined a work trip with vacation. Had I not been able to sleep well for either part, my focus would have been hampered.  And that would have hindered my ability to engage properly for the work portion as well as enjoy all the sights and experiences of the vacation time. 

More Alertness 

Who wants to muddle through their vacation in a haze due to lack of sleep? Imagine taking the trip of a lifetime—and then not remembering most of it because you’re so tired! When our family took an amazing trip around the United States when our kids were young, I made sure we had reservations at well-reviewed hotels spaced out along our route so we didn’t spend 12 hours a day driving. We had time to enjoy the landmarks we visited and still got decent sleep each night. Well, most nights. There were five of us sharing a room! 

Same goes for work trips. If you’re going to do your job well, alertness helps. You want to be at your best whether you’re presenting, meeting, or gathering information. Tired workers make mistakes. 

Enhanced Memory 

Because sleep plays a crucial role in memory consolidation, our well-rested brains can take in and process more of the information we bombard them with every day.  

Also, when you’re well rested, you can better deal with unfamiliar and stressful situations. On our road trip, we never knew what we would encounter on the highways and byways. We needed to be alert as we drove. Making sure we got to bed at a decent hour made a huge difference. 

Increased Endurance 

When I sleep better, I just function better overall. When my body gets good rest, I have more energy. Makes sense, right? But sometimes we’re tempted to sleep less so we don’t miss out on anything. But if you give yourself the opportunity to travel and sleep well, you’ll end up being able to do—and enjoy—a lot more in your waking hours.  

How Travel Disrupts Sleep 

Whether by plane, train, or automobile, travel can greatly disrupt sleep patterns. Changes in time zones and routines can wreak havoc with your body clock. Even sudden changes in elevation cause our bodies to rebel. Add to that sleeping in unfamiliar surroundings, eating different foods, and wearing yourself out during the day—it all contributes to disrupted sleep. It may take a few days for your body to adjust to a new environment and regain a normal sleep schedule which makes pre-planning very important.  

Tips for a Better Travel and Sleep Experience 

Before you go: 

1. Choose comfortable accommodations. 

I know it costs more, and you may think you’re spending all you can just to get where you’re going, but a pleasant sleep environment contributes greatly to a good night’s rest. I always read reviews before booking a place. I’m very sensitive to smells, so any hint of mustiness will distract me and keep me awake.  

 2. Pack essentials for better sleep. 

If you always sleep with an eye mask, make sure you pack it. Even if you don’t, consider having one on hand in case your room is too bright. Earplugs, a small essential oil diffuser just for travel, maybe even your own pillow can help sleep come more easily. 

 3. Talk things over with your travel companions. 

Traveling with a group presents many more challenges than traveling alone or with just one other person. Communication is essential. Ask what each person wants to do the most. Some people value connection more than sightseeing. Some may want to shop. Others may want to just sit on the beach and soak in the sun. Make room for these activities and understand that everyone is different. Talk about the importance of allowing time to rest. Make accommodation for those who need more rest than others, like children and the elderly. 

Proverbs 3:24 says, “When you lie down, you will not be afraid; when you lie down, your sleep will be sweet.” So go ahead and enjoy your travel and sleep well. It will be worth the extra preparation. 

When you get there: 

1. Establish a bedtime routine. 

If you have things you normally do at home before bed, if possible, do them when you travel whether for business or pleasure. Some routines are easier than others, granted, but the more you can cue your body that it’s time to rest, the better. 

• Wind down with prayer or meditation. Bible-based sleep stories from Abide help. Listen to a short segment of this sleep story I wrote about hiking the California coast to whet your appetite for a bit of travel.
• Avoid screen time before bed. 
• Make use of natural remedies like essential oils and herbal teas. 
• Listen to a soundscape to help calm you and mask outside noises. Here’s the one I listen to every night, even when I’m home. (https://abide.com/prayer/v0b15n) 

2. Don’t overdo it.  

It can be tempting to pack your days on vacation, especially if you’re visiting some place you’ve always wanted to go. But that can backfire. Plan a reasonable itinerary that will allow for rest. You might think you’ll never be back, but it’s better to experience a few things with lots of energy and focus than to zip through your days in a blur.  

On business, bow out of after-hours gatherings if you need to. You may think you want to make a good impression on your boss or your client, but your attention to your physical needs will garner their respect when they see your focus the next day. 

3. Prioritize communication. 

Don’t assume everyone thinks like you do. When you’re on vacation with others, in the mornings, midday, and last thing at night, ask everyone how they’re doing. What went well, what could have gone better? Listen, ask questions, act on those things that need to be improved. No vacation is worth the loss of relationship or the potential health consequences of pushing everyone past their limits. Make sure your group is a no-judgment zone. 

Through it all: 

1 (and only). Remember God. 

In Acts 17, the Apostle Paul quotes an unnamed source when he says, “In him [God] we live and move and have our being.” God goes before you in all your travels, and He walks with you down all your unfamiliar roads. Give Him the glory. When we stepped into view of the Grand Canyon on our family’s cross-country trip, we could not help but praise God for His wondrous works. 

Also, everyone you encounter when you travel bears God’s image. He made them, and He loves them. They deserve to be treated with respect. Show an interest, listen well, and let them see the light of Jesus illuminating your life. 

Seeing other places whether you’re working or playing is a privilege. Whether you’re in the city or the suburbs, the country or the wilderness, take time to plan, rest, and prioritize your relationship with God while you enjoy His creation. It will bring you peace and allow you to travel and sleep the way your body needs you to each night to be fresh the next day. 

Let Abide travel with you. Our biblical meditations will help you start your day on the right note. Our Bible-based sleep stories will help you find peaceful rest at night. Download the app and start a premium subscription to gain access to our entire library of content. Use this link for 25% off. 

Stephanie is the senior editor for Abide. She and her husband live in Orlando, Fla., as do her three adult children and one adorable grandson.