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Improving Your Sleep

Adapting to Different Sleep Environments While Urban Backpacking 

Everything you need to know about sleep and urban backpacking if you want to stay healthy while couch surfing or staying at hostels. 

WEB-503_Maintaining a Consistent Sleep Schedule_Tips for Weekdays and Weekends

Have you been hit by wanderlust? Urban backpacking is considered one of the best ways to see the world because of its low cost, flexibility, and spontaneity. Most people who go the backpacking route rest their heads at hostels, apartments of friends, or other spots offering budget accommodations. If urban backpacking is on your bucket list, there's no doubt that your health and well-being are top priorities. That includes sleep health. Studies show that travel can impact sleep quality. What's even more interesting is that sleep quality while traveling can also impact the quality of your experience. You're simply going to have a better time if you're properly rested. 
 
For urban backpackers, poor sleep is an even bigger concern compared to the average traveler because you won't have as much control over your sleep environment. Unlike nature backpackers, city seekers don't get the benefit of the calming effect of natural sounds. Urban background noises and non-luxury bedding could make dozing off a challenge. Successful rest in these situations is all about being able to adapt to different sleep environments. Don't consider your backpack packed until you've tucked away some of these tips for sleep and urban backpacking. 

1. Do a Few Practice Runs to Gauge Your Body's Reaction to Change 

Are you usually "picky" when it comes to falling asleep? A person who is accustomed to falling asleep on a pillow-top mattress in a dark and quiet room each night might struggle on an urban backpacking trip. The anxiety of not knowing if you'll be able to fall asleep in a more chaotic environment is half the battle. In order to avoid the shock of falling asleep somewhere new, try a few practice runs at home. 
 
Hostels can be noisy and bright. So, before your trip, consider adding in some background noise or leaving a light on to see if you're able to fall asleep. One way to measure if you're actually getting rest during these practice runs is to use a sleep-tracking app that lets you compare how your body reacts to an ordinary night in your bed compared to your "floor sleep." 

2. Bring Warm Sleep Socks Along 

There's no need to have cold feet about your trip as long as you have plans to keep your feet warm. Yes, cold feet at night can actually disrupt sleep. A 2018 study on the effects of feet warming using bed socks in a cool environment found that socks had positive effects on sleep quality that included shortened sleep onset, lengthened sleep time, and lessened awakenings. "Hot" sleepers will enjoy the fact that the study found that socks didn't have a significant influence on core body temperature. Ultimately, researchers concluded that sleep quality could be improved by manipulation of foot temperature throughout sleeping. 

3. Pack Essentials to Block Noise and Light 

 For an urban backpacker, sleep conditions can change from night to night. You just never know when shuffling from fellow travelers, street noise, or background light from city street lights will make falling asleep difficult. The tricks you need to have up your sleeve are silicone earplugs and an eye mask. You might just wake up feeling more prepared to seize a fun day of travel than ever before! According to a 2023 study published by Oxford Academic, wearing an eye mask during overnight sleep improves episodic learning and alertness. 

4. Invest in a Good Travel Pillow 

You never want to be at the mercy of whatever pillow is provided by a host! Using a pillow you're familiar with night after night can help to bring some consistency to your sleep pattern. Pillows play an important role in sleep quality by maintaining the natural curvature of the spine to promote optimal sleep posture. It's also known that people who suffer with mild sleep-disordered breathing benefit even more from optimal pillow usage. If you're among them, experts recommend using a memory-foam pillow. 

5. Try to Keep Your Normal Sleep Routine 

Everyone understands that one of the thrills of urban backpacking is checking out the nightlife scenes in new cities. While there's definitely room for enjoying new experiences, it's also important to balance the fun of urban backpacking with a little bit of normalcy. Try to go to bed at your "normal" bedtime as often as possible during your trip. 
 
One of the risks that goes along with sleep and urban backpacking is throwing off your body's circadian rhythm. The circadian rhythm is the body's natural "clock" that sets "awake" and "sleep" times based on the light and dark cycles of each 24-hour period. If you're flying to your first destination to begin your backpacking adventure, you'll already be at risk for a well-documented phenomenon called jet lag disorder. Jet lag disorder is a temporary sleep problem that can affect anyone who travels across time zones. It happens when the body's internal clock is still synced to your original time zone. There's also some research that indicates that changes in cabin pressure and high altitudes may actually cause the jet lag effect for people who don't even change time zones. Symptoms of jet lag disorder include: 

  • Daytime fatigue and drowsiness 
  • General feelings of unwellness 
  • Stomach and digestive issues 
  • Lack of alertness 
  • Mood swings 

For people who jump time zones, jet lag disorder can make the days on either side of air travel miserable. It can feel like you're losing precious vacation days! Avoiding jet lag can help to preserve your sleep quality once you begin your backpacking adventure. Some tips to help you feel your best after you step off the plane include: 

  • Get Plenty of Rest Before Your Trip: Sleep deprivation can make jet lag worse. Do your best to add extra rest to your schedule in the days leading up to your big travel day. 

  • Avoid Naps When You Arrive: Adjusting to the new time zone is easier if you avoid sleep until the local nighttime. You should also adjust your meals to the local time zone. 

  • Keep Hydrating: Hydration is important before, during, and after a flight! In addition to drinking plenty of water, you should also avoid alcohol and caffeinated beverages because they can lead to dehydration. 

Good Sleep Makes for Happy Travels 

The adventure of a lifetime is always more exciting when you're alert enough to safely enjoy it! That's why sleep health needs to be prioritized when you're urban backpacking. Are you gearing up for a big trip that will bring you from city to city? Pillow lets you start tracking sleep patterns now to get insights about how sleep conditions impact your sleep quality. 

emily

Written by

Emily Mendez

Emily Mendez is a former therapist and mental health author. She is one of the leading voices in mental health. Emily's writing has appeared in eCounseling, SonderMind, and more. Emily is frequently interviewed by Healthline, Fatherly, INSIDER, Family Circle, and other national media for her advice and expert opinion on the latest mental health topics.

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