Travel can affect your sleep on many different levels.
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Travel takes us to exciting new places, providing the opportunity to escape the hustle and bustle of everyday life and indulge in new experiences. But amidst the excitement, there's one companion we often struggle to maintain: sleep. Whether you're jet-setting across the continent or simply spending a night away from home, the quality of your sleep can have a major impact on your trip. Dr. Rebecca Robbins, MMSc, ​​PhD, MS, a member of Equinox's Health Advisory Board, shares her expertise on how sleep is affected by travel and what the emerging trend of sleep tourism means for travelers.
Why you can't sleep while traveling
When traveling, sleep is often one of the first things affected, and there are many reasons why. Dr. Rebecca Robbins, a member of Equinox's Health Advisory Board, details the complex interplay of biological, psychological, and environmental factors that disrupt sleep while traveling.
One of the major interfering factors is the “first night effect.” This is because the human brain's innate survival mechanisms keep it partially awake and prevent it from entering deeper, restorative sleep stages. This heightened state of alertness is an evolutionary trait that has historically served to protect humans from potential dangers in unknown environments. As a result, travelers often sleep poorly and wake up frequently on their first night in a new location.
Sensory changes in a new environment can further disrupt sleep. Unaccustomed noises, such as street traffic, hotel air conditioning, or different patterns of silence, and unusual lighting can disrupt your circadian rhythm, your body's internal clock that regulates your sleep-wake cycles. This disturbance makes it difficult to fall asleep and maintain deep sleep.
Add to these challenges the physical and psychological stress of travel. Sitting for long periods of time, whether on a plane or in a car, can cause physical discomfort and stiffness, and the dry air in airplane cabins often causes dehydration, causing discomfort and waking you up. Sometimes. Additionally, the stress of moving to a new location, managing a travel schedule, and the anticipation and anxiety of a travel event can add up and significantly interfere with your ability to relax at bedtime.
Jet lag from crossing time zones exacerbates these problems by throwing our body clocks out of sync, making it difficult to fall asleep and wake up at socially appropriate times. Depending on the number of time zones you cross, it can take time to adjust to local time, further prolonging your sleep problems.
Understanding these factors can help travelers better prepare for and manage sleep disorders while traveling. Practical steps like staying hydrated, participating in relaxing activities before bedtime, and gradually adjusting your sleep schedule before traveling can help mitigate these effects, ensuring better rest and improving your overall travel experience.
The emergence of sleep tourism
The importance of sleep is becoming more widely recognized, leading to a rise in sleep tourism. This trend includes hotels enhancing sleep-focused amenities and the creation of sleep retreats. “Hotels are realizing that they're not just selling rooms, they're selling a good night's sleep,” says Dr. Robbins. Sleep retreats are another facet of this trend, offering programs that educate guests on sleep science and provide tools for better sleep, often in tranquil settings perfect for relaxing.
Equinox Hotels is taking the concept of sleep tourism to new heights with sleep-centric amenities. Designed to anticipate the needs of every guest, the rooms and suites are ideal for a variety of activities, from celebrating to working and especially sleeping. Equinox has also introduced the Global Sleep Symposium, which will take place on June 19 and 20, where experts will come together to discuss the transformative power of sleep. The symposium is part of the company's commitment to redefine sleep tourism through dynamic programming and cutting-edge research.
The business case for better sleep in hotels
Improving the quality of your guests' sleep isn't just a matter of comfort, it's also smart business. Dr. Robbins points out that “only one-third of travelers are satisfied with the sleep they get while traveling, suggesting there is significant room for improvement.” Hotels that invest in improving sleep quality can see increased repeat and referral visits, which can have a significant impact on their bottom line.
Dr Robbins suggests some practical measures that hotels can take to improve their guests' sleep experience. Keeping rooms completely dark, reducing noise and keeping temperatures cool are key factors. He also stresses the importance of investing in high-quality mattresses, pillows and bedding.
Tips for travelers to ensure a good night's sleep
Dr. Robbins offers some powerful tips for travelers looking to improve the quality of their sleep while traveling.
Maintain sleep habits: Maintain a consistent bedtime routine just like at home to signal your brain that it's time to sleep. Adjust your schedule in advance: Gradually change your sleep schedule before traveling across time zones to minimize jet lag. Seek out natural light: Once you arrive, soak up plenty of natural light to reset your body clock. Choose the right meals: Eat a light dinner and a full lunch to avoid having a heavy night's meal disrupt your sleep. Create an environment conducive to sleep: Use earplugs or an eye mask to block out unnecessary noise and light, especially in unfamiliar environments.
Understanding how travel affects your sleep is critical to making the most of your adventure. By prioritizing sleep, travelers can get more out of their journeys, the hospitality industry can better meet travel needs, and every trip can be as refreshing as it was intended to be. Whether you're exploring a new city or retreating to a quiet retreat, remember that a good night's sleep is your passport to a successful journey.
