Tips to Prevent Insomnia While Traveling - Mytour

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Ngày cập nhật gần nhất: 15/4/2026

Always remember to carry some essential items to support your sleep away from home: earplugs to avoid being disturbed by noise, an eye mask to block out light, and high-quality headphones to enjoy familiar music.

Additionally, you can bring a small blanket and lavender or orange blossom essential oil. These two types of essential oils are very effective in calming the nerves, bringing a sense of refreshment and relaxation.

In addition to preparing supportive tools, the most important thing to ensure is a well-balanced diet. Among them, foods rich in magnesium and potassium are key factors in helping you relax before bedtime. Moreover, these two substances also help reduce muscle pain and stiffness.

Some foods rich in magnesium and potassium include green leafy vegetables, fish, various seeds, bananas, avocados, white beans, and coconut water.

You should also avoid consuming foods that are high in sugar and fat before bedtime. Trying to digest these foods may make you uncomfortable and sleepless.

Don't forget to supplement DHA, an important omega-3 fatty acid found throughout the body, especially in the brain, retina, and heart. DHA helps release and regulate melatonin, a hormone that controls sleep.

Foods rich in omega-3 include salmon, flaxseeds, sardines, mackerel, and egg yolks.

Besides diet, lifestyle also affects sleep. If you're too excited or stressed during your travels, you need to control your emotions and regain balance. Don't overthink as it inadvertently makes it difficult for you to sleep.

Another 'tip' you can apply is night-time breathing exercises. Simply close your eyes, take a deep breath through your nose, hold for 5 to 10 seconds, then exhale through your mouth. Repeat this process 5 times. You'll feel more relaxed and comfortable.

Some people have a habit of meditating or practicing yoga before sleep. This is a great way to relax your body. Focus on your breathing and clear away any thoughts, letting your mind empty will help you ease into sleep.

The last thing to remember is not to use your phone before sleep. The blue light emitted from the phone screen will suppress melatonin secretion.

If you use your phone as an alarm clock, place it on a shelf or beside the bed instead of under the pillow. You should also turn off other electronic devices around you as they emit harmful electromagnetic radiation.

According to Youth

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Reference: Travel handbook Mytour

MytourMarch 2, 2018

Frequently Asked Questions

What essential items should I carry to improve my sleep while traveling?

To improve your sleep while traveling, carry earplugs to block noise, an eye mask to block light, high-quality headphones for music, a small blanket, and calming essential oils like lavender or orange blossom.

How can a balanced diet contribute to better sleep while away from home?

A balanced diet contributes to better sleep by including magnesium and potassium-rich foods, which help relax your body. Foods like green leafy vegetables, bananas, and fish are beneficial, while avoiding sugar and fatty foods is crucial.

Are there any lifestyle changes that can help me sleep better during my travels?

Yes, lifestyle changes like managing stress and practicing nighttime breathing exercises can significantly enhance your sleep quality. Deep breathing and mindfulness techniques, such as meditation or yoga, can help you relax before bedtime.

How does the blue light from my phone affect my sleep quality?

The blue light emitted from your phone can suppress melatonin secretion, making it difficult to fall asleep. It's recommended to avoid using your phone before bed to maintain a healthy sleep cycle.

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