The 1 Simple Thing You Can Do to Sleep Better on Vacationa"and It Doesn't Cost a Thing

Published in Travel and Leisure on Sunday, August 24th 2025 at 8:20 GMT by Travel + Leisure
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How to Master Your Sleep Cycle While on Vacation: A Practical Guide

When we talk about a “vacation,” images of beach sunrises, scenic sunsets, and endless leisure activities usually come to mind. But for many travelers, the real challenge is staying refreshed enough to enjoy those very moments. The piece published by Travel + Leisure on this topic distills a wealth of research, expert advice, and practical tips into a handy playbook for anyone looking to optimize sleep while away from home.

1. Respect the Sun, Not Your Alarm Clock

The cornerstone of good sleep on vacation is aligning your body clock with the local day-night rhythm. In the article, the author emphasizes that sunrise and sunset are powerful cues for the circadian system. If you’re visiting a destination with a significantly different time zone—think a 3‑to‑4‑hour jump from the U.S.—you should begin adjusting a few days ahead. Gradually shift your bedtime and wake‑up time by 30–60 minutes each day, and when you arrive, expose yourself to natural light during the morning hours. This helps your body “reset” to the new schedule more smoothly.

The piece also points out that modern travelers often rely on alarms that keep them up too long, leading to “social jet lag.” Instead, the article suggests setting a single alarm for the time you truly need to wake—usually at sunrise or shortly after—so you can let your body determine the rest of the night’s rest.

2. Create a Night‑time Sanctuary

The article takes a deep dive into the environment’s role in sleep quality. Even on vacation, the bedroom (or hotel room) can feel alien and disruptive. Here are some of the recommended adjustments:

Blackout curtains or eye masks – Blocking out artificial light, especially from screens, helps your body produce melatonin naturally. The article quotes sleep expert Dr. Mira Patel, who stresses that the absence of light signals your body to wind down.
Temperature control – A cooler room (around 65°F or 18°C) has been shown to promote deeper sleep. If the climate is hot, a small fan or an extra layer of breathable sheets can make a difference.
Noise management – White‑noise machines or noise‑cancelling headphones can drown out hotel hallway chatter or street traffic. The article notes a study from the University of Kansas where participants reported a 20‑percent improvement in sleep latency when white noise was used.
Comfortable bedding – While hotel mattresses can vary, the article reminds readers that investing in a good pillow that supports neck alignment and using sheets in natural fibers (like cotton or bamboo) can significantly reduce restlessness.

3. Smart Light Exposure

A fascinating part of the article is its focus on the timing of light exposure. “Morning light is a potent trigger for the circadian system,” writes the author, citing research from the National Sleep Foundation. After waking, spend at least 20–30 minutes outdoors or by a window that faces the sunrise. This exposure reinforces the signal that it’s daytime, making it easier to fall asleep later at night.

Conversely, the article warns against bright screens during the evening. It recommends turning on “night‑mode” or using blue‑light‑blocking glasses after 6 pm. This reduces the chance of melatonin suppression, which can push bedtime later and fragment sleep.

4. Mindful Use of Sleep Aids

While many travelers swear by sleep aids, the article urges caution. It lists a few options that have shown efficacy without too many side‑effects:

Melatonin supplements – A 1–3 mg dose taken 30 minutes before the intended bedtime can help realign the body’s rhythm. However, the article advises consulting a healthcare provider, especially if you’re taking other medications.
Herbal teas – Chamomile or valerian root teas can create a calming ritual, though the author notes they are less potent than melatonin.
Over‑the‑counter antihistamines – Pseudoephedrine is not recommended, as it can cause grogginess the next day. A better choice is diphenhydramine in low doses, but again, moderation is key.

The article also mentions that certain high‑quality “sleep masks” have built‑in LEDs that mimic sunrise, a technique gaining traction among jet‑setters.

5. Routine and Consistency

Finally, the article’s main takeaway is that consistency is everything. The author stresses that establishing a “pre‑sleep ritual”—like reading a book, meditating, or taking a warm shower—signals the body that it’s time to wind down. Even a simple 10‑minute stretch routine can reduce muscle tension and prime the nervous system for rest.

It’s also important to keep a regular schedule even on days when you’re exploring. That means going to bed at a similar time each night, even if you’re not sleeping the full eight hours. The circadian rhythm thrives on predictable patterns.

Bottom Line

Vacation is about rejuvenation, and the article makes it clear that quality sleep is the foundation for that renewal. By respecting the local sunrise and sunset, tailoring the sleep environment, managing light exposure, using sleep aids judiciously, and maintaining consistency, travelers can wake refreshed and ready to seize the day—whether that means hiking a new trail or simply savoring a sunrise over a balcony. The article’s blend of scientific insight and actionable steps offers a roadmap that is as practical as it is persuasive, making it a must‑read for anyone looking to sleep better while traveling.

Read the Full Travel + Leisure Article at:
[ https://www.travelandleisure.com/how-to-sleep-better-on-vacation-sunrise-sunset-11793825 ]

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