Sleeping away from home: why it might be harder (and what may help).
Maybe you’re visiting family, staying with friends, or off on holiday, sleeping somewhere unfamiliar can throw you off more than you might expect. Even if you're feeling relaxed and happy, it’s still different. And that can have an impact on your sleep.
The room is likely to smell different. The bed is likely to feel strange. The pillows may be too soft or too firm. You’re too hot, too cold, or just can’t seem to switch off. It’s totally normal, and it happens to pretty much all of us, me included!
So, if you're sleeping somewhere new and struggling to sleep, here are a few things that could make a difference:
1. Bring a bit of home with you.
Your senses love familiarity. A pillowcase from home, a familiar scent (a drop of lavender on a tissue or your usual night-time spray), or even your own PJs can help your brain feel a little safer and more settled; these are also space-saving options. Bringing your duvet would likely be a push!
2. Wind down how you normally would.
Try to stick to your usual bedtime rhythm, which may be a warm shower, reading, listening to something calming, or just dimming the lights. It helps remind your body what’s coming, even if the environment is different and the timing is different, which can often be the case when we’re away.
3. Block out the extras.
Unfamiliar sounds, light coming in through gaps in curtains, or new background noises (hello, snoring uncle or early rising seagulls!) can all disrupt sleep. Earplugs, a sleep mask, or even playing gentle white noise can make a big difference in keeping your sleep environment consistent throughout the night.
4. Ditch the pressure.
You don’t have to sleep perfectly just because you’re away or supposed to be relaxing; in fact, it’s common to have some hiccups. It’s okay to feel a bit out of sorts. Rest still counts, and you can catch up when you’re home or settled again. Go easy on yourself.
5. Prioritise comfort.
If the bed’s not great or the room’s too warm, don’t suffer through it. Ask for an extra pillow, open a window, turn on the air conditioner, or take the duvet out of the cover and just use the cover instead. Small tweaks can make all the difference.
In summary...
If sleep feels all over the place when you're away, please know it's really common. Our brains are wired to be slightly more alert in new environments, to keep us safe, just in case. That’s not a fault, it’s biology. But with a bit of kindness and a few tweaks, sleep can still happen. And if it doesn’t? Rest is still valuable. Trust your body to rebalance once you're home.
