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I know it might seem like there’s a ‘day’ for everything but some of them are more worthy of recognition than others. Like World Sleep Day, for example. It’s coming up on Friday, March 14, 2025 and sleep seems like a pretty important subject. DID YOU KNOW? According to the National Heart, Lung and Blood Institute, “according to the Centers for Disease Control and Prevention, about 1 in 3 adults in the United States reported not getting enough rest or sleep every day. Nearly 40% of adults report falling asleep during the day without meaning to at least once a month. Also, an estimated 50 to 70 million Americans have chronic, or ongoing, sleep disorders.”
If you’re one of the many who struggles with getting enough high quality sleep, then World Sleep Day is the perfect time to stop and think about sleep’s vital role in your overall health and well-being and to foster habits that can help you get better sleep.
The importance of sleep
Why is sleep so important? It’s not just about waking up feeling well-rested (or grumpy if you’re deprived.) Adequate sleep is essential for maintaining physical health, cognitive function and emotional balance. It supports various bodily processes, including immune function, memory and metabolic regulation. Chronic sleep deprivation has been linked to an increased risk of conditions such as obesity, diabetes, cardiovascular diseases and mental health disorders. A recent study by Vanderbilt University found that poor sleep habits can increase the risk of premature death by up to 29%.
Sleep challenges for travelers
If you suffer from poor sleep at home, you may find getting good sleep even more difficult when you’re traveling. Travelers often face unique challenges that can disrupt sleep patterns, including:
Jet lag: Crossing time zones can misalign the body’s internal clock, leading to difficulty falling asleep or staying awake at appropriate times.
Unfamiliar environments: Sleeping in new places, such as hotels, can affect sleep quality due to differences in noise levels, bedding and overall comfort.
Irregular schedules: Travel itineraries may involve early mornings, late nights, or inconsistent routines, making it harder to maintain regular sleep patterns.
These disruptions can result in daytime fatigue, reduced cognitive performance and just an overall less enjoyable travel experience.
Tips for improving sleep quality
To enhance the quality of your sleep, especially while traveling, consider the following strategies:
Maintain a consistent sleep schedule: Try to go to bed and wake up at the same time each day, even while traveling, to regulate your internal clock.
Create a restful environment: Ensure your sleeping area is quiet, dark and cool. Use earplugs, eye masks and/or white noise machines to minimize disturbances.
Limit exposure to screens before bed: The blue light emitted by phones, tablets and computers can interfere with melatonin production. Aim to disconnect from electronic devices at least an hour before bedtime.
Stay active during the day: Regular physical activity can promote better sleep. However, avoid vigorous exercise close to bedtime.
Be mindful of diet and caffeine intake: Avoid heavy meals, caffeine and alcohol in the hours leading up to bedtime, as they can disrupt sleep.
Consider relaxation techniques: Practices such as deep breathing, meditation, or gentle yoga can help relax the mind and body before sleep.
How to get better sleep: Products that can help
In addition to lifestyle practices, certain products can further improve sleep quality. Here are our top picks for both adults and kids:
The Lumos Smart Sleep Mask is a game-changer for travelers battling jet lag. Using light therapy while you sleep, it gently resets your body clock, helping you adjust to new time zones faster and with less fatigue. With a personalized program tailored to your travel plans, it makes conquering jet lag easier—and lets you focus on enjoying your trip.
Clorox Ultra Air Purifier with UV-C Light: If you suffer from environmental allergies or live in an area with compromised air quality, an air purifier is the first step towards creating a healthier sleeping environment. The Clorox Ultra Air Purifier with UV-C Light captures 99.99% of airborne germs and allergens, improving air quality and creating a healthier sleeping environment. Plus, it cleans the air every 12 minutes in spaces 460 sq. ft. or once an hour in extra-large spaces up to 2,220 sq. ft.
Honeydew Sheets: Crafted from 100% organic bamboo, Honeydew’s Sweet Scrumptious Sheets are the softest, most comfortable sheets I’ve ever slept in. They can help with temperature regulation during sleep and are worth every penny.
The Dreamegg Pocket Sleep Portable White Noise Machine
If ambient noise makes it hard for you to fall asleep, try using a white noise machine. The Dreamegg Pocket Sleep is perfectly portable, making it ideal for travel and using in hotel rooms. It has 16 soothing nature sounds, including ocean waves, rain, birds, fan sounds and white noise, and is great for both kids and adults.
Weighted Blanket for Kids: Wovenwoven’s Bamboo Kids Weighted Blanket is made from bamboo and is bead-free, designed with kids in mind. The weight of this blanket (2.2kg) feels like a hug. The gentle pressure can help your child relax and give them a sense of security, helping them to sleep through the night. *NOTE: The ideal weight for a weighted blanket is around 10% of the body weight. When used on a child, ensure they are comfortable lifting the blanket at all times.
Magnetic Me Pajamas: Made from eco-friendly TENCEL modal sustainably sourced from beechwood trees, these pajamas are breathable and temperature regulating and the luxurious fabric is pill-, fade- and run-resistant. What more could you ask of your pajamas? They are available in fun colors and patters and they have matching family sets, which are always fun!
Honeydew Side Sleeper Pillow: Designed specifically for side sleepers, the Honeydew Side Sleeper Pillow offers proper neck and spine alignment, reducing discomfort and promoting restful sleep all night long.
Blackout Sleep Mask: I tried the LitBear sleep mask last summer when staying at my mom’s extremely light-filled home and it was a game-changer. My husband tried one too and wrote this review explaining why it’s so much better than any other sleep mask he’s tried. Bottom line: It’s extremely comfortable, adjustive and completely dark so it transformed my sleepless nights into sleep-filled ones.
Silk Pillowcase: Silk pillowcases are gentle on the skin and hair, reducing friction and potential irritation, contributing to a more comfortable sleep experience. But what I like best about silk pillowcases like this one is that they’re always cool to the touch, which helps me to sleep better. Plus, it’s so easy to pack your own pillowcase when you travel so you can take it wherever you go.
Portable Mini Humidifier: Ideal for travelers, this portable humidifier adds moisture to dry hotel room air, preventing dryness in the throat and nasal passages, which can disrupt sleep.
KEEP READING
–6 tips for cleaning up your sleep routine
–My new favorite sleep mask blocks out light and noise (plus other great sleep aids for travel)
–The military sleep hack every traveler needs to know
–Quality sleep on a plane? It’s possible with these 10 tips
–4 hotel room hacks for getting a better night’s sleep
Want more travel news, tips and deals? Sign up to Johnny Jet’s free newsletter and check out these popular posts: The Travel Gadget Flight Attendants Never Leave Home Without and 12 Ways to Save Money on Baggage Fees. Follow Johnny Jet on MSN, Facebook, Instagram, Pinterest, and YouTube for all of my travel posts.
