How to Master Sleep as a Digital Nomad: Tips for a Balanced Lifestyle 

Ever since the pandemic in 2020, the “new normal” has become all about remote working, hybrid work structures, and the rise of the digital nomad. The term “digital nomad” is characterized by those who enjoy mobile lifestyles full of travel, migration, and ease because they can work anywhere and at any time. They are, in essence, location-independent and enjoy a level of freedom many nine-to-fivers are jealous of, but what is their lifestyle like? Do they live a balanced lifestyle? 
 
With up to 4.8 million digital nomads in the United States alone, we’re going to discuss some of the unique challenges these individuals face, including how they can master sleep and achieve a higher quality of life. We’ll explore some all-important tips to help you stay healthy while you’re traveling the globe. If you’re ready to learn more, read on! 

The Current Lifestyle of Many Global Digital Nomads 

Digital nomads are such a vast demographic, but we do know a lot about their lifestyles. Many of them are always on the go, traveling from one nation to the next as they continue to explore, work, play, socialize, and make memories. Because they are usually traveling from one time zone to the next, it can be hard to keep up with a routine.  
 
Even for those digital nomads who stay in one time zone, working whenever they want, wherever they want, can lead to disrupted schedules that can harm their health and, more importantly, sleep schedules and biological clock. Unfortunately, studies also show that digital nomads join the lifestyle movement to earn freedom over time, but that’s not always the case because the lines between work and leisure blur. 
 
With various living arrangements, from hostels to hotels to vans to their own rooms, they can struggle with newfound environmental factors that can harm their health. Add on the fact that many of them might have jet lag or even work long hours because of exploring during the day, and you have many challenges in the digital nomad lifestyle. Fortunately, we’ve got some tips to help digital nomads like you master sleep, even when a world away from home in a new place.   

Five Tips for Mastering Sleep as a Digital Nomad 

As a digital nomad, mastering sleep is not just about having the energy to explore but also about boosting your productivity, avoiding sleep deprivation, and keeping yourself as healthy as you can be. When you eat healthy, sleep soundly, and take care of yourself, you’ll wake up feeling fantastic and avoid burnout. Here are some tips to help you with overcoming the challenges of digital nomadism in the future. 

1. Establish a Consistent Routine 

One of the best things you can do while you’re a digital nomad is to get a routine, which can be hard when you are going from one place to the other. Most digital nomads say that the biggest disruptor to their routine is a change of location, mainly because they have to work to find places to eat, socialize, and work (Source: Information Technology & Tourism).  
 
At the very least, you can create a bedtime routine that is not location-dependent. That means having a time when you start to wind down, relax, and begin to prepare yourself for rest. Even if it is three activities, it can be enough to get you to sleep soundly in a new place. 

2. Create a Sleep-Conducive Environment 

Another fantastic idea for digital nomads is to do your best to make your space conducive for sleep. Even in a hostel with others on varying schedules, there are ways you can work around this. You can use portable blackout curtains or an eye mask to help you block out light.  
 
You can also use earplugs to help you block out sound so you begin to relax and avoid getting triggered by other ambient sounds or people talking. If you can, bringing along your favorite travel pillow or blanket can also help, as it will be something comfortable that you’ll be used to that will keep you cozy at night. 

3. Adapt to Time Zones Gradually 

Many digital nomads and travelers who move across many time zones experience sleep loss as a result. It can take up to a week for our inner circadian rhythms to re-synchronize if we travel west, but traveling east can take up to two weeks to adjust (Source: PubMed). That is a long time to adjust, which is why you can take steps earlier as a digital nomad to help you sleep better from the start.  
 
You can make gradual changes, even by increments of 30 minutes to an hour, to shift your sleep schedule or eating schedule back or forward. This is great, especially if you are only going a few hours away. For longer commutes, you may be able to partially adjust, which can help you feel better and enjoy more sleep.  

4. Manage Work and Sleep on the Road 

One of the worst things you can do as a digital nomad is to allow your personal and professional lines to get blurred. You have to take steps to manage both work and sleep, as well as time to explore and socialize. The best way to do this is to set boundaries for work to prevent overworking. It can be as easy as saying that your laptop is shut at six every night, with no exceptions. You can also take this opportunity to have a proper wind-down routine so you can relax and feel ready for rest when the time comes.  

5. Use Your Technology Wisely 

Last but certainly not least, you should take steps to manage your technology use. Much like mitigating sleep and work on the road, making sure you don’t use your cell phone or computer too much, especially before bed, is a must! Blue light emits from these devices and can keep you alert and help with cognitive performance, but at night, it can make you lose sleep and get poor quality rest when you do get to bed (Source: PubMed). You can take steps to limit your technology use, or even use it wisely, through meditation apps or white noise apps that can help you relax and stop scrolling social media or work emails.  

Master Sleep as a Digital Nomad and Enjoy a Thrilling Lifestyle 

As long as you’re living a healthy lifestyle, practicing mindfulness, and setting good work boundaries, your life as a digital nomad can be filled with adventure. We hope that you learned something new to apply to your own life! What tips will you implement in your routine to live a balanced, exciting life as you travel the world?  

Written by

Marie Soukup

Marie Soukup is a seasoned copywriter, editor, and Integrative Nutrition Health Coach with a certificate from the Institute of Integrative Nutrition (IIN). With years of experience working with brands across diverse industries, Marie is passionate about holistic health and crafting compelling content.