Summer is the perfect time for exciting adventures, family vacations, and late-night memories. But while the season promises plenty of fun, it can also throw your sleep routine completely off track. Between jet lag, shifting time zones, long travel days, and late nights, it’s easy to find yourself feeling exhausted, just when you want to feel your best.
At City Mattress, we believe that great sleep should travel with you. Whether you’re hopping between time zones or heading to a weekend beach getaway, keeping your sleep routine intact is key to enjoying every moment of your summer vacation. Here’s how to protect your rest while you explore new places.
1. Prepare Before You Travel
A little planning goes a long way. In the days leading up to your trip, start adjusting your sleep and wake times to better align with your destination’s time zone. Even shifting your bedtime by 30 minutes each night can ease the transition and reduce the effects of jet lag.
If you're traveling east, try going to bed and waking up earlier. Traveling west? Stay up and sleep in a little later. This gradual change can make a huge difference once you arrive.
2. Stick to a Sleep-Friendly Routine
Travel can be unpredictable, but creating a consistent bedtime ritual—even when you're on the road—can cue your body that it’s time for rest. Try to:
- Dim the lights an hour before bed
- Avoid heavy meals, caffeine, and alcohol close to bedtime
- Pack familiar sleep aids, like your favorite pillow, cozy sleepwear, or a trusted travel-size sound machine
- Wind down with calming activities like reading or meditation
By maintaining parts of your regular bedtime routine, you signal your brain to prepare for restorative sleep, even in a new environment.
3. Beat Jet Lag Like a Pro
Jet lag can leave you feeling groggy and disoriented, especially when crossing multiple time zones. To minimize its effects:
- Get plenty of sunlight upon arrival. Natural light helps reset your internal clock.
- Stay hydrated and avoid excessive caffeine during flights.
- Nap strategically: If you must nap, keep it under 30 minutes and only if absolutely necessary.
- Stay awake until local bedtime, even if you're tired earlier than usual.
4. Set the Right Sleep Environment
Hotel rooms, guest bedrooms, or even vacation rentals may not always provide the perfect sleep setting. But small adjustments can help:
- Control the temperature: A cooler room (around 65°F) is ideal for sleep.
- Block out noise and light: Use earplugs, a white noise app, or an eye mask.
- Upgrade your bedding: Pack a lightweight, breathable blanket or sheets if you're sensitive to fabrics or temperature.
5. Manage Late Nights Wisely
Summer vacations often mean late dinners, concerts, or beach bonfires. It’s okay to enjoy these special moments—just try not to completely abandon your sleep habits.
If you stay up later than usual:
- Allow yourself to sleep in a bit the next morning, but avoid sleeping too long.
- Return to your normal schedule as soon as possible.
- Give yourself a "wind-down" period after a night out, even if it’s short.
Prioritizing sleep during travel doesn’t mean missing out—it means having the energy to savor every day of your trip.
Sleep Well, Travel Happy
Summer memories are sweeter when you're well-rested. By preparing ahead, creating a familiar sleep routine, and making small adjustments, you can enjoy the excitement of travel without sacrificing your health and happiness.
At City Mattress, we’re passionate about helping you sleep better, whether at home or on the go. From luxurious mattresses to soft, breathable bedding and sleep accessories, we have everything you need for restful nights—wherever your summer travels take you.