Travelling, whether backpacking through exotic landscapes or exploring new cities, is an adventure that feeds the soul. But let’s be honest, it can also be hard on your sleep routine. The excitement of new experiences, unfamiliar beds, and the occasional snoring roommate can disrupt even the best sleeper’s night. However, fear not, fellow globetrotter, for we’ve unravelled the secrets to ensure you get the best sleep while on your journeys. And it all begins with packing the right sleep essentials—just as I’ve discovered in my backpacking experiences.

1. Your Personal Pillowcase: A Slice of Home

Your own pillowcase is a true game-changer. It’s a familiar touch in an unfamiliar place, bringing a slice of home to your travels. Slip it onto the hostel or hotel pillow, and you’re greeted with a comforting scent and texture that can lull you into dreamland. Plus, it’s a hygienic barrier between your face and the pillow, which is especially reassuring when staying in shared accommodations.

2. The Magic of a Facemask: Shutting Out the World

Ah, the facemask is a traveller’s best-kept secret. Whether you’re dealing with a room flooded with city lights or fellow backpackers on different sleep schedules, a quality facemask can create darkness. This darkness signals to your body that it’s nighttime, helping you drift into a deeper, more restful sleep. Plus, it’s incredibly compact, fitting into every backpack.

3. The Hair Bonnet: Protecting Your Locks

For the curly girls a hair bonnet is an essential sleep accessory. It’s not just about preserving your hairstyle; it’s about protecting your hair from the harsh and demanding conditions of travelling. A 100% bamboo bonnet provides a soft, gentle cocoon for your locks, preventing frizz and breakage. Plus, it keeps your hair out of your face, enhancing your comfort and quality of sleep.

4. Don’t Forget Earplugs: Silencing the Symphony

Earplugs are the heroes of the traveller’s toolkit. From late-night party people to the early birds, unexpected noises can disrupt your sleep. High-quality earplugs block out the outside world, allowing you to create your peaceful sanctuary wherever you are. Just be sure to keep them handy—they’re your ticket to undisturbed rest.

5. Mindful Sleep Routine: A Ritual of Relaxation

While these sleep essentials are fantastic aids, a mindful sleep routine can work wonders. Carve out time before bed to unwind. Read a book, practice some light stretches, or engage in a few minutes of meditation. The act of slowing down and signalling to your body that it’s time to rest can make a world of difference. Even though they say we should cut down on screen time before sleep, for some others it helps them fall asleep. Listening to the suiting voice of a David Attenborough documentary can do the trick.

6. Embrace the Power of Pillow Hugging

There’s a simple yet surprisingly effective sleep trick I’ve discovered during my travels and that’s hugging a pillow. I sometimes use a pillow between my knees, so it’s more comfortable and it’s also good for the hips. Between my arms, it creates more space to breathe. It also provides that essential softness to hold onto. It’s a small sleep habit that has a big impact on the quality of my rest, it’s like hugging a cloud.

7. Stay Hydrated and Avoid Heavy Meals: The Power of Diet

What you eat and drink can also impact your sleep. Avoid heavy, rich meals close to bedtime, as they can lead to discomfort and restlessness. Instead, read our article Sleep Better Tonight: 5 Nutritious Foods to Enhance Your Bedtime Routine. Stay hydrated, but ease off on liquids in the hours leading up to sleep to minimize nighttime bathroom trips. And don’t take in any caffeine 4-6 hours before sleep.

In the end, the art of getting the best sleep while travelling is a blend of smart packing and mindful practices. Your personal pillowcase, facemask, hair bonnet, and earplugs form the foundation of your sleep sanctuary, while a tranquil bedtime ritual and careful accommodation choices elevate your restful slumber to new heights.

So, pack your backpack with care, and don’t forget these sleep essentials. With the right tools and a dash of mindfulness, you’ll be well-rested and ready to seize each day’s adventures, no matter where your wanderlust takes you.