By Molly Barnes, Digital Nomad Life
Whether you’re at home in bed or camping out under the stars, one thing doesn’t change: You need a good night’s sleep.
As you might suspect, sleeping well can be easier said than done while traveling. No matter how much thought you’ve put into choosing an RV or how nice that hotel bed is, there’s nothing like your own mattress.
The good news is that, if you’re on vacation, you’ve left a lot of stress behind. But how do you make sure you don’t negate that benefit by falling victim to insomnia and/or tossing and turning because you’re just not comfortable?
Here are some ideas that can help.
Go Dark
Light can affect sleep, big time. This is especially challenging during the summer. The longer the days get, the harder it can be to sleep when the sun comes blazing through that window before you’ve had time to get a full night’s rest.
That’s because the light can throw off your circadian rhythm (internal body clock), shifting your sleep cycle in directions you don’t want it to go.
So, find a way to keep light out of wherever you are. If you’re sleeping outdoors, purchase a blackout tent. If you’re in an RV, find some blackout shades, or consider cutting out cardboard to put up. When reserving a hotel room, request one that faces onto an interior corridor and away from the rising sun and bright street lights.
Regulate the Temperature
It’s not just light that can affect your sleep patterns. How many times have you found yourself tossing and turning on a hot summer night, or shivering without enough blankets in the middle of winter?
If you’re traveling in an RV, it’s a good idea to take along a backup generator so you don’t run out of battery power in your phone or tablet, for sure. But it’s also important for keeping the air moving, in case you’re at a campground without hookups or the power goes out where you’re staying.
Air circulation can help keep you from getting too hot, and taking along extra blankets or a mummy bag can keep you warm enough through cold winter nights. Even if you’re sleeping in a hotel, having a comfortable blanket of your own can be a lifesaver when it comes to getting a good night’s rest.
Plan Ahead
It’s not just where and when you sleep that matters, but what you do beforehand. Daytime activities can prepare you for a good night’s rest or keep you from getting one, depending.
A lot of people think it’s a good idea to have a glass of wine or other alcoholic beverage to “wind down” at the end of the day and feel drowsy. But that drowsy feeling can be misleading. You might fall asleep more quickly, but having that drink before bedtime can keep you from getting good-quality sleep by twisting your brain waves into patterns that more closely resemble a relaxed waking state than sleep.
Other things than can interfere with your sleep pattern include:
Caffeine (especially close to bedtime)
Eating too much too late or, conversely, going to sleep on an empty stomach — so eat enough to fill you up, but do so a few hours before you hit the hay
Drinking too much of any liquid; this can interrupt your sleep by forcing you to get up and go to the bathroom
Exercising too close to bedtime — get active earlier in the day to help you sleep
Staring at electronic devices like TVs, smartphones, and tablets can keep your brain awake and interfere with getting to sleep (remember the effect of bright lights)
Instead of caffeine, sugar, or alcohol, try eating things like nuts, spinach, bananas, and kiwis, that will help relieve your anxiety and help you get to sleep.
Relieve Stress
Create a checklist before you leave on your travels so you know you have everything, and haven’t forgotten to bring or do anything before you leave. (How often do you get down the road and wonder whether you’ve packed your toothpaste or turned off the curling iron?)
Once you’re on the road, relieve your anxiety about potential accidents and emergencies by bringing along a first-aid kit and a car emergency kit that includes things like a jack and lug wrench, jumper cables, tow line, extra antifreeze, flashlight, and other essentials. Worry is the archenemy of sleep, so the less you do of it, the better you’ll rest.
If you minimize your stress, limit light (including bright screens before bedtime), keep a consistent temperature setting, and eat and drink to promote healthy sleep patterns, you’ll be able to fend off fatigue and drowsiness so you can stay invigorated and enjoy your trip.
Molly Barnes is a full-time digital nomad, exploring and working remotely in different cities in the US. She and her boyfriend Jacob created the website Digital Nomad Life to share their journey and help others to pursue a nomadic lifestyle.