Sleep well, travel better

May 20, 2025

Summer travel is all about adventure, sunshine (hopefully), and new experiences—but great sleep isn’t always part of the plan. From jet lag and unfamiliar beds to hot nights and noisy environments, travel can easily disrupt your rest. And when you're not sleeping well, even the most beautiful destination loses its shine.

Luckily, there are simple ways to sleep better wherever your summer takes you—including science-backed tips and the right sleepwear to help you rest easy.

Here’s your summer sleep travel guide, featuring expert advice and the ultimate pack list for a great night's sleep.

1. Stick to a Sleep Routine (As Much as You Can)

Travel shakes up your schedule—but your body still craves consistency. Try to:

Go to bed and wake up at roughly the same time daily
Start shifting your sleep times gradually if you’re crossing time zones
Get morning sunlight as soon as you arrive—natural light resets your internal clock

2. Create a Sleep-Friendly Environment Anywhere

Even if you can’t control the bed or the street noise, you can bring your own tools for better sleep:

A blackout sleep mask for light control
Earplugs or a white noise app for unexpected noise
A lavender pillow mist to signal “sleep mode” to your brain
Breathable and temperature regulating sleepwear from Dagsmejan to keep the right temperature for sleep wherever you go

3. Beat the Heat and Sleep Cooler

Summer travel often means warmer nights and less predictable climate control. Stay cool by:

Avoiding heavy meals and alcohol close to bedtime
Keeping a cool, damp cloth by the bed for hot flashes or warm rooms
Using a portable fan or requesting one from your hotel
Taking a lukewarm shower before bed (not cold!)—it helps lower core body temp gently
Use cooling sleepwear that helps to make sure that excess heat is released quickly

4. Wind Down with a Mini Night Routine

Sleep comes easier when your body knows it’s time. Even while travelling, try to:

Put your phone away 30–60 minutes before bed
Do a few stretches or breathing exercises
Read or listen to a calming playlist
Avoid checking work emails or planning the next day right before sleep

5. Light Exposure is Everything

Your sleep-wake cycle (circadian rhythm) depends on light cues:

In the morning: get at least 20 minutes of natural light
In the evening: dim indoor lights and avoid screens or use blue light filters
Bring a sleep mask for bright nights (or thin curtains!)

6. Hydration & Nutrition Tips for Sleep

Stay hydrated, especially after flying—but limit fluids close to bedtime
Avoid caffeine after 2 p.m. and skip alcohol in the evening
Don’t go to bed too full—or too hungry. A light, balanced dinner is ideal.

7. Move Your Body, But Time It Right

Daily activity helps with sleep, but avoid intense workouts late at night. Aim for:

Morning walks or outdoor activities
Light stretching or yoga in the evening
Walking tours and exploring by foot—it counts!

8. Nap Smart

Power naps can help you reset, especially after travel, but keep them short (20–30 minutes) and early in the day to avoid interfering with your nighttime sleep.

What You Wear to Sleep Matters More Than You Think

Uncomfortable, synthetic fabrics can trap heat and moisture—especially in warm climates. That’s why your sleepwear choice can dramatically affect how well you rest.

Enter Dagsmejan: Swiss-designed sleepwear that blends science, sustainability, and comfort. Their breathable, temperature-regulating fabrics are ideal for travellers, helping you stay in the optimal sleep zone all night long.

Why Dagsmejan is perfect for summer travel:

Lightweight and pack-friendly
Moisture-wicking to keep you cool and dry
Soft and breathable—great for warm or fluctuating climates
Stylish enough for lounging or wearing in shared spaces
Fast-drying and odor-resistant (hello, light packing!)