If you had trouble falling asleep during your holiday travels, you’re not alone. There are solid reasons behind the difficulties of sleeping in a strange environment – even in the same time zone – but there are also measures you can take to help. Take note of these tips for any upcoming travel this year.

The ’Why’ Behind Sleep Difficulties Away from Home

• The “First-Night Effect.” This phenomenon means that when you sleep in a new place for the first time, your sleep quality tends to be lower — you may take longer to fall asleep and wake up more often during the night. Scientists have observed that the brain doesn’t fully “power down” in an unfamiliar environment; instead, one hemisphere stays more alert, almost like a night watch scanning for threats in the new surroundings. This likely evolved as a survival mechanism but can leave modern travelers tossing and turning instead of resting.
• There’s No Place Like Home. Hotel rooms and other unfamiliar places often come with new sensory experiences: Noises, like busy hallways, traffic outside your window, or a new heater or air conditioner rumble; scents; lighting; and the feel of a new mattress and pillow. These differences can all disrupt your ability to unwind and fall into deep sleep. According to sleep experts, our brains are wired to monitor unfamiliar environments more closely, which makes drifting off harder.
• Abnormal Eating Habits. Traveling can easily knock us out of our nutritional routine. Late or heavy meals, alcohol, or extra cups of coffee or caffeinated sodas may interfere with your body’s natural rhythm.

Tips to Sleep Better on the Road

Here are some practical ways to improve sleep while traveling:

• Bring your routine with you: Try to replicate your regular bedtime habits — whether that’s a warm shower, meditation, or reading — to signal to your brain that it’s time to sleep.
• Create familiarity: Pack small comforts from home like your pillow, favorite lotion, or calming scents to make the environment feel safer and more familiar.
• Control your environment: Use earplugs or white-noise apps to mask unfamiliar sounds, blackout curtains or a sleep mask for darkness, and set the room to a cool, comfortable temperature.
• Watch food and drink timing: Avoid heavy meals close to bedtime and limit caffeine and alcohol later in the day. Choose sleep-supportive foods rich in fiber, tryptophan, or natural melatonin (such as fruits, nuts, and dairy) to make it easier to relax at night.
• Stick to a schedule: While not always possible on the road, keeping a consistent bedtime and wake time can support your body’s internal clock and improve sleep quality.

Good sleep helps you feel your best, no matter where you are, so it's worth taking a few extra steps to get a good night's sleep on the road.  If your sleep troubles persist while travelling or at home, be sure to reach out to your healthcare professional for help - getting a good night's sleep is crucial to your overall health!