Being on the move and discovering new things and places is an activity all of us love to do. At night, however, the new, unfamiliar environment quickly proves to be a hurdle – Many travelers and vacationers find it challenging to come to rest and fall asleep. Here are eight tips for sleeping as well as you do at home while traveling.



Tip 1. Eat and drink the right thing

You should not go to bed on a full stomach. Otherwise, the stomach and intestines are busy – this is not the ideal condition for a restful sleep. Dinner should be taken at least three hours before bedtime – you can eat anything that you want then. It is still better to eat light and avoid foods that are difficult to digest. Salads, fruits and wholegrain bread are tiresome for the stomach.

Alcohol promotes falling asleep, but you may find sleeping through the night a challenge, as your sleep is less deep, and you wake up easier at night.

If you want to sleep well, refrain from coffee, black tea, green tea and coke after four pm. The contained caffeine may stimulate the body for hours. Sleep-promoting herbal teas are far better in the evening.

Tip 2. Take a viscoelastic travel pillow with you

This pillow adapts perfectly to the head, creating ideal conditions to help you fall asleep.

A gel pad for cooling surrounds the foam. Both are highly elastic and adapt perfectly to the head, support the body and ensure optimal pressure balance.

Tip 3: Make your eyes tired

Reading a book is a great way to make your eyes tired. However, you should not choose something that is too harrowing lest it has the opposite effect of making you sleepy.

Avoid laptops, smartphones, and TV. The light emitted by the screens inhibits the production of melatonin. This is a hormone that controls the day-night rhythm of the human body.

Tip 4: Shower or bath warm

Taking a cold shower awakens and stimulates the circulation. On the other hand, a warm shower (or a warm bath) can have a positive effect on falling asleep, as it warms the arms, hands, legs, and feet.

Incidentally, the ideal bedroom temperature for falling asleep is 18 degrees and the eight sleep bed is perfect if you want a smart mattress to aid you on your way.

Tip 5: Do sports to power out

Sport makes you tired and ensures that you can sleep better afterward. But beware: you have to give your body enough time to calm down and switch off. Give yourself at least two or three hours before bedtime.

Tip 6: Let the day fade away

Before falling asleep, you should slowly come to rest, avoid stress and focus on getting a good night’s sleep. Especially dependable rituals are helpful. A glass of milk with honey, meditation, a short walk, a book, a prayer, autogenic training, progressive muscle relaxation, relaxing music – all this helps to wind down body and mind.

Tip 7: Program your inner clock

Stick to fixed times when you go to bed and get up. By the way, you should not only keep these times during the week but also on weekends.

A nap on the beach or by the pool is fine  – if it does not take more than 30 minutes and if it’s not too close to bedtime.

Tip 8: Clear up your head

You can compare it to a desk: when your desk is tidy, you feel better. At bedtime, you should organize things in your mind so that you are not stressing out. Preparing a plan for the next day is helpful.

If nothing helps!

If all this does not help, you should talk to your family doctor. Sometimes a visit to the sleep lab helps. I wish you good rest and pleasant dreams.