Today’s post with my travel hacks for better sleep on the go is sponsored by Tempur.

I’m someone who feels ready for anything—as long as I’ve had a good night’s sleep. Whether it’s climbing mountains, skydiving, scuba diving, or wandering without a map, I’m game if I’m well-rested. With good sleep, I can handle toddler tantrums, airport stress, flight delays, language barriers, and those tough travel days when everything goes sideways. But if I haven’t slept well? Forget it. I struggle with everything.

Some people can get by on 5-6 hours of sleep a night, but I need a solid 8 hours to function. That’s why I prioritize good sleep while traveling, whether I’m with family, friends, fellow bloggers, or alone. If I’m tired, my trip is ruined. So, I’m sharing my top travel hacks to help you sleep well while traveling. These tips will help you combat the ‘first night effect’—when you don’t sleep well your first night in a new place. This is thought to be a survival instinct, with your brain keeping you alert for potential dangers. Great if you’re in a risky spot, but not so helpful in a luxury hotel where the biggest threat is missing the breakfast buffet.

Here are my tips for avoiding the first night effect and sleeping well while you travel:

Sleep Well During the Journey

Take Your Own Pillow:
If you struggle to sleep in a new bed, bringing your own pillow can provide some familiar comfort. It also makes your journey more comfortable. The TEMPUR Comfort Travel Pillow is fantastic—small, perfect for travel, and more comfortable than those U-shaped neck pillows. It’s firm yet moldable, holding your preferred position. Having this pillow, especially now that I’m 8 months pregnant, has made long car journeys much more bearable.

Plan Your Travel Sleep and Schedule Strategic Naps:
Adjusting to the local time as soon as you arrive is key. This might mean napping in the afternoon or staying awake during your flight to match the local time at your destination. Set your watch to the local time before boarding your flight to help adjust more quickly. Flights usually serve food according to the destination’s time, so try to sync with those meal schedules.

Travel Hack Tip:
We don’t conserve much more energy asleep than resting. So if you can’t sleep, just rest. Stop stressing about falling asleep, and you’ll often nod off naturally. If staying awake is a problem, drink some coffee, wash your face, brush your teeth, and have some engaging shows on Netflix to keep you alert.

Put Your PJs on for the Flight:
There’s no shame in wearing your pajamas on a plane. Opt for stylish loungewear or comfortable activewear.

Create Your Own ‘Sleepy Toiletry Kit’:
Bring a kit with your favorite products that help you relax. Include facial products, sleep lotions, a good eye mask, cozy socks, and optionally, ear plugs or noise-canceling headphones.

Sleep Well When You Arrive

Check Your Room Immediately:
Lie on the bed and check for anything that might disrupt your sleep. Ensure the air conditioning works, listen for noise, and check the location of potentially noisy devices. If there’s an issue, switch rooms before unpacking.

Does It Matter When You Get Your 8 Hours?
Sometimes, staying on your home time zone is easier for short trips. For example, in New York, staying on UK time means enjoying early mornings and avoiding crowds.

Cool Your Room to 16°C:
The best room temperature for sleep is between 16-18°C. Lower the air conditioning for a comfortable night.

Have a Notepad Handy to ‘Brain Dump’:
If your mind races at night, keep a notepad by your bed to jot down thoughts and ideas.

Get Proper Beds for All the Family:
Avoid squeezing the whole family into one room. Everyone sleeps better in their own bed.

Use Portable Blackout Blinds:
Portable blackout blinds are a game changer. They attach to any window and block out light, helping you sleep better in complete darkness.

De-stress Before Bed and Have a Bedtime Routine:
Establish a nighttime routine to help you relax. It could be a hot shower, a cup of tea, reading, or any activity that helps you unwind. Stick to this routine at home and while traveling.

Get Proper Exercise During the Day:
Exercise helps with sleep. Ensure you get at least 30 minutes of good exercise that gets your heart rate up.

No Screentime After 9pm:
Avoid screens after 9pm, including on flights. If you must use a screen, do so with the lights on to minimize sleep disruption.

Travel Hack Tip:
If you wake up and check your phone, you might get wide awake. Instead, use a watch or clock by your bed to check the time without distractions.

Those were my top tips for sleeping better while traveling. If you have any tips, please share them in the comments below!