Travel Sleep Tips: 16 Ways To Arrive Well Rested | HuffPost

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Don't waste time napping when you get to your destination.

Terri Coles— The Huffington Post Canada

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Summer is in full swing, and for many of us that means it’s time to travel.

Fifty-eight per cent of Canadians plan to take some kind of vacation before Labour Day, and 77 per cent of them will stay in Canada for their holiday, according to a recent survey from Expedia and Ipsos-Reid. Forty-four per cent of those will be travelling to another province, while one in three will travel within their home province. And of course, plenty of people travel year-round for business or pleasure.

But while vacations themselves can be relaxing, the journey to and from your holiday destination can be challenging when it comes to getting some rest. Sleeping on a plane, train or in a car can be difficult, but sometimes it’s necessary.

So who do you turn to when looking for tips for how to sleep on planes, trains, and cars? To the people who travel for a living, or have jobs that require them to crisscross the globe.

"I travel a lot — about 25 weeks per year on average in order to supply my business with quality product from overseas,” says Leon Rbibo, president of jewellery retailer The Pearl Source. "Having done this for more than a decade, I've picked up a thing or two when it comes to sleeping on the go, be it on a plane, train or car."

Tips from experts like Rbibo can help you arrive at your destination rested and ready to enjoy the best of what summer has to offer.

Read on for 16 tips for getting in a nap while you're travelling in the slideshow below.

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Sleep Tips For Travellers

(01 of12)

Try To Avoid Sleeping Pills

"A lot of people will tell you to load up on sleeping medication in order to 'avoid' the headaches of trying to nod off while travelling,” Rbibo says. "This is a mistake!” Rbibo says that working with — or tricking — your body’s internal clock is much more effective than any pill he’s tried. (credit:Nick M Do via Getty Images)

(02 of12)

Avoid Screens

Don’t start your trip by watching a movie or staring at your laptop screen if you really need to get some sleep in transit. Blue light surpresses melatonin production, which can keep you awake. This means that phone and laptop screens aren’t doing you any favours. If you do have to do some work before you nap, try an app or software like fl.ux to cut the blue glow and dim your screen as much as possible. (credit:Serg Myshkovsky via Getty Images)

(03 of12)

Dress For Comfort

You don’t have to wear your pyjamas when you travel but it’s smart to dress in something you feel good in, whatever that looks like for you. "Wear comfortable clothing,” Geronemus says. "Falling asleep when you’re in a crowded airliner at 38,000 feet in the air is all about making yourself feel as at-home as possible." (credit:Eternity in an Instant via Getty Images)

(04 of12)

Try ASMR

Many people find listening to ASMR videos — which feature soft talking, whispering, and soothing sounds — a great way to relax, de-stress, or fall asleep. You might also find them helpful, especially if flying or other travel is stressful for you. If you can't access WiFi or data on the plane to watch YouTube, download some audio recordings in advance. (credit:Dave and Les Jacobs/Kolostock via Getty Images)

(05 of12)

Try Lavender Oil

Some research has found that dabbing on a bit of lavender oil might help you fall asleep more easily. Other essential oils that might help you rest include chamomile, vetiver, and bergamot. It’s worth a try! At the very least you’ll smell great. (credit:Oliver Hoffmann via Getty Images)

(06 of12)

Do Some Advance Prep

Start getting your body used to the schedule you’ll be on at your destination, even in small ways. "A few days before you travel, sync your meal times up with those of your destination,” Rbibo says. "This will prepare your body and mind for a new schedule and, hopefully, new sleeping pattern." (credit:Guido Mieth via Getty Images)

(07 of12)

Avoid The Booze

You might be tempted to help move sleep along with a drink, but that sleep won’t actually be restful, Geronemus points out. Bring a couple of bags of chamomile tea on board and ask the attendant for some hot water. It’s a much better way to chill out before a nap. (credit:Stephen Swintek via Getty Images)

(08 of12)

Meditate

There’s no better time to meditate than when you’re stuck in a seat and literally have no other option. Fortunately, an increasing number of apps make it easy to do that on the go. Meditating in transit could help you relax, which makes sleep a lot more likely. Try apps like Headspace or Calm. (credit:Benis Arapovic via Getty Images)

(09 of12)

Don’t Stuff Yourself

Granted, there aren’t that many of us who want to fill up on airplane food. But avoid the temptation to have a really heavy meal at the airport — or before any other travels — if you want to get some sleep on the flight. "Overeating or having fatty foods might feel uncomfortable and make it harder to sleep,” Geronemus says. He suggests having a salad topped with grilled chicken, which provides filling protein without being too heavy. (credit:LeszekCzerwonka via Getty Images)

(10 of12)

Get Good Noise-Cancelling Headphones

Rbibo calls this one item a lifesaver for restful travel. "If I'm on the train and I know I have 30 minutes, I'll try and take a quick power nap in between meetings,” he says. "But for anyone who has ever been on a train, you know how obnoxiously loud your fellow passengers can be.” Even low-end noise-cancelling headphones make a huge difference in blocking out background noise, he says. And if you can’t afford them, or forgot them at home, he points out that there’s always earplugs. Tech site Wirecutter recommends the Bose Quiet Comfort series or a less-expensive model from Audio-Technica. (credit:mitchellpictures via Getty Images)

(11 of12)

Try White Noise

If you don’t have those noise-cancelling headphones but find white noise relaxing, that’s another way to try to get some rest on the go. Download a white noise app or some MP3s ahead of your trip. It might sound weird, but it does a great job of drowning out the background noise so you aren’t distracted by it as you try to snooze. (credit:Yurok Aleksandrovich via Getty Images)

(12 of12)

Buckle Strategically

Have you ever been in a position where you finally fall asleep only to be woken by a flight attendant making sure you know the seat belt sign came on? They’re just doing their job, but it’s very frustrating. "The key to avoiding interrupted sleep is to buckle your seat belt over your blanket or sweater, not under it,” Geronemus says. "That way, the flight attendant can see that you’re buckled up and won’t wake you if there’s turbulence." (credit:ISMODE via Getty Images)

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