Planning a road trip as one of your upcoming summer adventures? Traveling by car can be a great way to get more “bang for your buck”, but it often comes with its own set of challenges, especially when it comes to getting quality sleep. Whether you're driving solo or with companions, ensuring proper rest is crucial for safety and enjoyment. Here are some practical tips and tricks to help you get better sleep on your next road trip.
- Plan your stays. Before hitting the road, take some time to set an intentional schedule to determine your driving hours, rest stops, and overnight accommodations. Depending on your travel style, you may find it helpful to research hotels ahead of time, looking for high comfort ratings and amenities that promote relaxation. To ensure that you stay alert while driving the next day, you should aim for at least 7-9 hours of sleep per night.
- Schedule your stops. Incorporating adequate breaks into your driving itinerary is a must. Use rest stops as an opportunity to take a short nap or stretch your legs. If you have the chance to get out of the car and get some exercise, you will most likely sleep better at night than if you stay sedentary all day.
- Create a nomad sanctuary. Regardless of where you decide to spend the night, your sleep quality will greatly improve if you recreate a familiar and comfortable environment. Try bringing along your pillow and blanket as a signal to your brain that it can relax with those familiar comforts.
- Block out distractions. Another tip for easing your anxiety in an unfamiliar setting is to use earplugs or a white noise machine to drown out unwanted noises and to wear a sleep mask to block out annoying lights. Maintaining your usual at-home routine for winding down can go a long way in improving your sleep on the road.
- Drink lots, eat light. If you’ve read any of our previous blog posts, you know that proper hydration and nutrition play a significant role in sleep quality. Although it might mean taking a few extra bathroom stops, you should drink water regularly as you travel and avoid heavy meals close to bedtime. Pack healthy snacks like nuts, fruits, and granola bars to fuel your body without disrupting sleep.
- Turn off the phone. Though it’s tempting to want to pass those long hours on the road by entertaining yourself with a movie, it’s important to limit your exposure to screens especially when driving at night. Instead of disturbing your natural sleep-wake cycle with blue light, try listening to relaxing music or a podcast to help you unwind in the final hours of driving before you stop to sleep.
Quality sleep is essential for making the most of your road trip. By planning ahead and prioritizing a healthy sleep schedule and environment, you can optimize your sleep quality even while on the go. Remember to listen to your body's cues and consider your safety at all times. With these tips in mind, you'll arrive at your destination feeling well-rested and ready to make lasting memories on your road trip journey.
