WHY CAN’T I SLEEP WHEN TRAVELLING? 6 TRAVEL SLEEP SOLUTIONS FOR SOLO FEMALE TRAVELLERS
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This post is about why I can’t sleep when travelling and top travel sleep solutions for solo female travellers
Traveling solo is an exhilarating experience - it’s all about new places, new people, and total freedom.
But let’s be real, nothing kills that excitement faster than exhaustion from poor sleep. Whether you're trying to doze off on a long-haul flight, sharing a hostel room with a snorer, or struggling to adjust to a new time zone, getting quality rest on the road can be a serious challenge.
Lack of sleep doesn’t just make you groggy - it affects your mood, energy, and even your safety as a solo traveller. The good news? There are simple, game-changing travel sleep solutions that can help you rest better and wake up refreshed.
If you’re tired of tossing and turning on your trips, don’t worry - I’ve got you covered! Here are six must-have sleep essentials and tips designed to help solo female travellers get the rest you need to fully enjoy your adventures.
Planning your trip? Use my favourite resources!
🏨 Accommodation : I recommend Booking.com
✈️ Flights : for the cheapest flights, I use Skyscanner
🚗 Rental Car : I recommend Rental Cars
🛡️ Travel Insurance : for the best deals I rely on HeyMondo
NO TIME TO READ NOW? 📍PIN FOR LATER
BLOCK OUT NOISE WITH NOISE CANCELLING EARBUDS
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One of the biggest sleep disruptors while travelling is unwanted noise - chatty passengers, crying babies on flights, street traffic, or thin hostel walls. Whether you're trying to catch some rest on an overnight train or dealing with a noisy hotel neighbour, excessive noise can significantly reduce your sleep quality. A good pair of noise-canceling earbuds can make a world of difference by actively blocking out background sounds and creating a peaceful sleep environment.
🛍️ Recommended Product: Bose QuietComfort Noise-Canceling Earbuds – These wireless earbuds block out external noise while delivering high-quality sound, perfect for playing white noise or calming music while you drift off to sleep.
✨ BONUS TIP: Download white noise apps or meditation sleep playlists to help drown out disturbances. If you don’t like wearing earbuds to sleep, try a soft headband with built-in speakers for extra comfort.
Another alternative is loop earplugs, which reduce background noise without completely blocking it out, making them ideal if you still want to hear your alarm in the morning. Additionally, if you’re sleeping in a particularly noisy area, consider pairing your earbuds with a portable white noise machine - these devices emit soothing sounds like ocean waves or rainfall to help mask sudden noises and lull you to sleep.
✨ EXTRA SLEEP HACK: If you're a light sleeper, try combining noise-canceling earbuds with a relaxing bedtime routine. Drinking herbal tea, practicing deep breathing, or reading a book before bed can help your mind wind down and improve sleep quality while travelling.
USE A SILK SLEEP MASK TO BLOCK LIGHT
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Bright airplane cabin lights, early sunrises, and hotel room LEDs can interfere with melatonin production, making it harder to sleep. A silk sleep mask helps keep your sleep cycle uninterrupted by blocking out disruptive light and allowing your body to naturally produce melatonin for a more restful sleep.
🛍️ Recommended Product: Alaska Bear Natural Silk Sleep Mask – Super soft, breathable, and completely blocks out light for a deeper sleep.
BONUS TIP: Look for a mask with an adjustable strap so it doesn’t slide off during the night. If you’re sensitive to light leaks, a contoured sleep mask with foam padding can provide total blackout coverage.
For extra comfort, consider a weighted sleep mask, which applies gentle pressure to the face to help promote relaxation and deeper sleep. Another great option is a lavender-infused sleep mask, which combines light-blocking benefits with calming aromatherapy to help you unwind after a long travel day.
If you prefer a more high-tech solution, heated sleep masks can provide soothing warmth, which is particularly helpful for relieving eye strain and tension headaches caused by long flights or extended screen time. Some travel-friendly options even come with built-in Bluetooth speakers for playing white noise or relaxing music.
EXTRA SLEEP HACK: Pair your sleep mask with blue-light-blocking glasses during the evening to minimize eye strain and help your body naturally prepare for sleep. This is especially useful if you spend time on your phone or laptop before bed while travelling.
READ MORE : Best travel insurance for solo travelers
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STAY COMFY WITH AN INFLATABLE NECK PILLOW
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Long flights and bus rides can be brutal on your neck, making it hard to rest comfortably. Sitting in an upright position for extended periods without proper support can lead to neck pain, headaches, and even backaches. A high-quality neck pillow supports your head and prevents stiffness, making long journeys far more comfortable and ensuring you wake up feeling refreshed rather than sore.
🛍️ Recommended Product: BCOZZY Chin-Supporting Travel Pillow – Designed to keep your head from falling forward, offering 360° support for long-haul flights or train rides.
BONUS TIP: Opt for an inflatable version to save space in your luggage! Inflatable pillows can be adjusted to your preferred firmness, making them a great customizable option. Also, consider pairing it with a lightweight, foldable footrest to improve circulation and reduce swelling during long trips.
For added comfort, a microbead or memory foam travel pillow provides extra cushioning and molds to your neck’s shape for enhanced support. If you tend to run warm, look for a cooling gel travel pillow that helps regulate temperature and prevents overheating while sleeping.
EXTRA SLEEP HACK: If you’re a restless sleeper, consider a wrap-around travel pillow that provides complete side support, preventing your head from tilting awkwardly. Some newer designs even come with an attached hood or built-in speakers for playing soothing sounds as you drift off to sleep.
STAY COZY WITH A TRAVEL BLANKET
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Airplanes and hotel rooms can get unexpectedly cold, making it harder to sleep. A lightweight travel blanket helps you stay warm and comfortable no matter where you are. Staying warm can also aid in muscle relaxation, making it easier to fall asleep faster and stay asleep longer.
🛍️ Recommended Product: EverSnug Travel Blanket and Pillow Set – A super soft, machine-washable blanket that comes with a carrying case.
BONUS TIP: Bring compression socks to keep your circulation flowing during long flights. If you prefer extra warmth, consider a travel-sized heated blanket that runs on USB power.
For extra coziness, you can also opt for a wearable travel blanket, like a poncho-style fleece wrap that doubles as a cozy cover-up during flights or long bus rides. If you're tight on luggage space, a compact down throw blanket provides excellent warmth while remaining ultra-lightweight and easy to pack.
EXTRA SLEEP HACK: Layering is key! Wearing thermal leggings or a long-sleeve sleep shirt under your regular travel clothes can add extra warmth without taking up too much space in your bag. If you frequently feel cold, consider packing a self-heating body wrap to keep your core warm and help you relax while traveling.
ADJUST TO NEW TIME ZONES WITH MELATOTIN SUPPLEMENTS
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If you struggle with jet lag, melatonin can be a natural sleep aid that helps reset your internal clock when switching time zones. Changes in light exposure, meal timing, and sleep schedules can throw off your body’s natural rhythm, making it difficult to fall asleep at the right time in a new destination. Melatonin supplements can help signal to your brain that it’s time to rest, allowing for a smoother transition across time zones.
🛍️ Recommended Product: Numan Sleep Deep Vegan Capsules with Natural Melatonin Sources – These sleep supplement tablets include Montmorency Cherry, which provides melatonin naturally, and Chamomile, a flower known for promoting relaxation and better sleep.
BONUS TIP: Take melatonin 30 minutes before bedtime in your new destination to help adjust faster. Combine this with good sleep hygiene - like avoiding screens before bed and sticking to a consistent sleep schedule for best results. Also, try to expose yourself to natural sunlight in the morning to help your body sync with the local time.
Another effective strategy is to gradually shift your sleep schedule a few days before your trip. If traveling east, try going to bed an hour earlier each night. If heading west, stay up later to ease into the new time zone. Additionally, stay hydrated and avoid caffeine or alcohol before bed, as these can interfere with melatonin’s effectiveness and disrupt your sleep cycle even further.
CHOOSE THE RIGHT ACCOMMODATION FOR YOUR SLEEP NEEDS
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Your sleep environment matters! As a solo female traveler, choosing accommodations wisely can significantly improve your sleep quality. The right setting can make the difference between a restful night and tossing and turning until sunrise. Noise, security, and comfort all play a role in how well you sleep while traveling.
🛍️ What to Look For:
Hotels or Airbnbs in quiet neighbourhoods away from nightlife or busy roads
Private rooms in hostels instead of dorms for fewer disruptions
Places with blackout curtains, comfortable bedding, and soundproof walls
Rooms with white noise machines, ceiling fans, or air purifiers for added noise control
Accommodations that offer adjustable room temperatures - whether heating or cooling - for optimal sleep conditions
Hotels that provide 24/7 security or a front desk to ensure a safe and worry-free stay
BONUS TIP: Pack a portable door lock for extra security in hotels and hostels, giving you peace of mind and better rest. If you’re a light sleeper, request a room away from elevators, stairwells, and busy streets when booking accommodations. Additionally, using lavender essential oil or a travel-sized pillow spray can help create a familiar and calming sleep environment, even in an unfamiliar place.
FINAL THOUGHTS : PRIORITSE SLEEP FOR BETTER TRAVEL
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Travelling solo means being fully in charge of your experiences - and that includes your sleep quality. Poor sleep can leave you feeling exhausted and unable to enjoy your adventures to the fullest, but with the right travel accessories and habits, you can sleep soundly and wake up refreshed, ready to explore your next destination!
Prioritising rest while traveling isn’t just about comfort - it’s about staying energised, improving your mood, and making the most of every day. Whether it’s choosing the right sleep gear, creating a bedtime routine that works for you, or making smart accommodation choices, these small steps can have a big impact on your overall travel experience.
🛍️ Want to grab these sleep essentials? Check out my Amazon Travel Shop for more solo travel must-haves! From noise-canceling earbuds to cozy travel blankets, I’ve curated a list of top-rated products designed to help you sleep better while on the go.
📌 Save this post for later on Pinterest! Pin it to your travel tips board so you can reference these sleep solutions before your next trip. After all, getting great sleep while traveling is key to making unforgettable memories!
More Information About Solo Travel
If you still thinking about if you should travel solo check out these other solo travel guides and blog posts :
Destination Solo Travel Guides
Solo womans guide to Copenhagen, Denmark
Solo womans guide to Dubrovnik, Croatia
Solo travel tips and advice
How to research solo travel destinations
Best travel products for solo travel
Must have long haul flight essentials
Solo female travellers guide to safety
Read all of my articles about solo travel in the solo travel posts.
TRAVEL ESSENTIALS
Planning a trip? Here are some of the resources and tools I personally use to organise my travel plans to anywhere in world.
FLIGHTS : Find the best deals on flights using Skyscanner.
VISAS : Use iVisa to check if you need a tourist visa for wherever you’re going to and apply for an expedited visa online. Use OneWayFly to obtain proof of onward travel/hotel reservation for your visa application if needed.
TRAVEL INSURANCE : Insure your trip with my preferred insurance for single trip and annual cover HeyMondo
AIRPORT TRANSFER : Pre-book your hotel transfers from the airport.
ACCOMMODATION : Find the best hotel deals on Booking.com.
DAY TRIPS : Find the best city tours and day excursions on your travels on Viator or Get Your Guide.
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