While visions of sunny days and late nights dance in your head, keep in mind that disrupting your sleep schedule can quickly turn your dream getaway into a drowsy disaster. From shifting time zones to longer daylight hours and a generally more relaxed routine, maintaining good sleep hygiene while traveling can be a real challenge.
But what if you could enjoy all the fun of summer without sacrificing your restorative sleep?
At Essentia, we believe that quality sleep is the foundation of wellness. Our founder and Certified Sleep Coach, Jack Dell'Accio, has curated science-backed biohacking strategies to help you sleep better—even in the most unpredictable summer travel conditions.
Why Is It Harder to Sleep in Summer?
Before diving into the solutions, let’s explore why sleep often takes a hit during summer vacation:
- Later Bedtimes and Wake-Ups: It’s easy to fall into the pattern of staying up late and sleeping in, which throws off your circadian rhythm.
- More Light Exposure: Longer days—especially when traveling north—can suppress melatonin production, making it harder to fall asleep.
- New Environments: Different beds, unfamiliar noises, and temperature swings can affect your sleep quality.
- Overstimulation: More excitement and physical activity can delay sleep if your body isn’t given enough time to wind down.
✈️ Traveling soon? Some StayWell partner hotels feature Essentia mattresses, giving you the chance to experience our performance sleep technology on the road. Explore StayWell Hotels →
How to Stay Cool While You Sleep in Summer
One of the biggest culprits of disrupted summer sleep is overheating. Waking up hot pulls you out of essential deep sleep cycles.
At Essentia, active cooling is key to our approach. Here’s how to regulate your body temperature for better sleep:
- Hydrate Early: Drink plenty of water during the day, but taper off near bedtime to avoid bathroom trips.
- Wear Breathable Sleepwear: Choose lightweight, moisture-wicking fabrics like cotton or bamboo.
- Take a Cool Shower Before Bed: A lukewarm rinse can help reduce your core body temp.
- Optimize Your Sleep Surface: Essentia mattresses feature active cooling technology that supports consistent temperature regulation—a game-changer for hot sleepers.
What to Pack for a Better Sleep Environment
When you're away from home, your sleep space may not be ideal—but you can take control of your environment. Here’s how:
- Bring an Eye Mask: Essential if your hotel or Airbnb lacks blackout curtains.
- Limit Screen Time: Avoid blue light exposure from devices at least an hour before sleep.
- Use Earplugs or White Noise: Block out hallway chatter or unfamiliar street noise.
- Improve Air Quality: Crack open a window or air out your room if possible. At Essentia, our organic latex foam resists mold and allergens—an approach you can mimic by keeping your temporary space well-ventilated.
What to Eat on Vacation for Better Sleep
Indulging is part of vacation—but your food and drink choices can drastically affect your sleep quality.
- Limit Caffeine & Alcohol: Especially in the afternoon and evening. Both disrupt natural sleep cycles.
- Avoid Heavy Meals Before Bed: Give your body time to digest before lying down.
- Choose Sleep-Friendly Foods: Think magnesium-rich leafy greens, bananas, almonds, and herbal teas like chamomile or lemon balm.
How to Prevent Pain from Disrupting Vacation Sleep
Long travel days, new mattresses, and an increase in physical activity can leave you sore and uncomfortable.
Even if you don’t have your Essentia mattress with pressure-relieving organic latex foam, you can still support your body:
- Do Light Stretching: Gentle yoga or mobility work before bed can reduce aches.
- Pack a Travel Pillow: Or request extra pillows to maintain proper spinal alignment.
- Respect Your Limits: It’s vacation—don’t overexert yourself if your body is signaling discomfort.
How to Avoid Sleep Disruptions and Stay in Deep Sleep
Interrupted sleep reduces your time in REM and deep sleep, the stages critical for recovery and mental clarity.
Here’s how to reduce wake-ups and reset your internal clock:
- Minimize Travel Stress: Practice deep breathing or short meditations before bed to help calm a racing mind.
- Stick to a Sleep Schedule (as much as possible): Try not to shift bedtime/wake-up times more than an hour or two from your norm. Your circadian rhythm will thank you.
Bring Essentia Comfort With You: The StayWell Mattress
Want to experience Essentia's advanced sleep tech while on the go? Our StayWell Hotel Collection features select hotels outfitted with Essentia StayWell mattresses, offering guests a true wellness-forward sleep experience—complete with active cooling, organic materials, and pressure-relieving comfort.
🛏️ Look for StayWell partner hotels on your next trip and sleep the Essentia way—even away from home.
Sleep Well, Live Fully
Summer vacation is your chance to recharge, connect, and explore—but true restoration starts with great sleep. By using these expert-approved biohacks, you can protect your sleep while traveling and return home energized—not exhausted.
🌙 Ready to experience deep, restorative sleep every night?
Explore Essentia Organic Mattresses →
