You can feel it already – vacation is just around the corner. A time to relax and recharge. Yet many people find that their sleep rhythm goes off track precisely during this period. A different bed, a warmer climate, irregular meals, time zone shifts… and before you know it, you’re tossing and turning when all you wanted was to rest. Luckily, you can stay true to your healthy sleep habits even while traveling. In this blog, I’ll share practical, research-backed tips to help you maintain good sleep quality – without sacrificing vacation fun.
Why Sleep Is So Vulnerable on Vacation
Our sleep is regulated by the circadian rhythm – an internal clock that responds to factors like light, temperature, movement, and social cues. And guess what changes most on vacation? Exactly those factors. You eat at different times, sleep differently, move at different moments, or even find yourself in another time zone. All of this impacts melatonin production and sleep quality. Studies show that disruptions in the sleep-wake cycle can lead to reduced concentration, irritability, and even impair your immune system (Walker, 2017).
7 Tips to Sleep Well on Vacation
1. Stick (roughly) to a consistent sleep schedule
Try to maintain your usual bedtime and wake-up time within an hour’s range. You don’t need to be in bed by 10 PM every night, but consistency helps keep your internal clock from getting too thrown off.
2. Create a mini sleep routine for travel
Even while on vacation, a short nightly routine can signal your body it’s time to wind down. Think: a breathing exercise, reading a few pages, or sipping herbal tea (like The Dream by Zirtui). Repetition tells your brain: it’s time to slow down.
3. Limit screen use before bed – not just because of the light, but also the external stimuli
You’ve probably heard that blue light disrupts sleep. While lab studies do show blue light can suppress melatonin, recent research suggests the real problem is the mental stimulation from screen use – scrolling endlessly, reading work emails, or watching thrilling shows (Rångtell et al., 2021; Chinoy et al., 2022). Try to avoid screens at least an hour before bed, or switch to night mode and lower brightness.
4. Get plenty of daylight – especially in the morning
Light is the most powerful zeitgeber (time-giver) for your biological clock. Early morning sunlight helps stabilize your rhythm and boosts melatonin production later in the evening. So head outside in the morning, even if it’s cloudy.
Extra tip: Morning light between 6 and 10 AM is the most effective for supporting your sleep-wake cycle (Czeisler et al., 1999).
5. Avoid alcohol and heavy meals right before bed
On vacation, it’s tempting to eat later and indulge more. But alcohol and heavy foods affect the depth and continuity of your sleep. Try to enjoy those earlier in the evening, and opt for lighter, easier-to-digest snacks later on.
6. Make your sleep environment vacation-proof
A dark, quiet, and cool room is still key – whether you’re in a hotel, tent, or camper. Earplugs, a sleep mask, and maybe even your own pillowcase or pillow can significantly improve your sleep comfort.
7. Be kind to yourself
You might have a rough night or stray from your routine – and that’s okay. Stressing about sleep often backfires. Trust in your healthy habits: one messy night won’t ruin your overall sleep health.
Vacation as an Opportunity to Reconnect With Your Natural Rhythm
Don’t see vacation as a threat to your sleep habits, but as a chance to rediscover your body’s natural rhythm. Without work pressure or alarm clocks, you might notice what your body really needs in terms of sleep. Use that insight to bring more rest into your daily life after the trip.
Good sleep on vacation isn’t about strict rules – it’s about making smart choices that support your rhythm. That way, you’ll truly return home refreshed.
Bonus: Camping as a Reset for Your Biological Clock
While vacation can sometimes challenge your sleep, it can also do the opposite – especially if you choose to camp in nature. Away from screens, streetlights, and artificial stimulation, you give yourself a chance to get back in sync with the natural day-night rhythm.
Research by Wright et al. (2013) found that people who camped without artificial light sources experienced a shift in their biological clocks within just one week: they produced melatonin earlier and had a better-aligned sleep rhythm. Their internal clocks shifted closer to the natural light-dark cycle, resulting in deeper, more stable sleep.
Camping = Nature’s Light Therapy
The natural transition from daylight to darkness restores your internal clock in the most direct way – no expensive gadgets or apps required.
Whether you're in a tent, under the stars, or in a camper with open windows: more exposure to daylight during the day and less artificial light at night gives your body the chance to reactivate its natural sleep mechanism.
Sources
* Walker, M. (2017). Why We Sleep. Penguin Books.
* Zhou, Y. et al. (2022). Irregular sleep patterns and health outcomes: A systematic review. Sleep Health.
* Czeisler, C. A., et al. (1999). Stability, precision, and near-24-hour period of the human circadian pacemaker. Science, 284(5423), 2177–2181.
* Rångtell, F. H. et al. (2021). The role of evening screen light exposure and mental activation on sleep. Journal of Sleep Research.
* Chinoy, E. D. et al. (2022). Interactions between screen media use and sleep: More than just the light. Current Sleep Medicine Reports.