Travel is supposed to be a chance to relax, recharge, and leave stress behind, but for many Americans, sleep doesn’t get the memo. Vacation insomnia is a hidden issue, quietly disrupting travel plans and even entire getaways.

To understand just how often rest takes a hit while on the road, we surveyed 1,004 American travelers about their sleep habits while away from home.

Why We Sleep Worse on Vacation

Travelers are nearly 3 times more likely to report sleeping worse while traveling than sleeping better.

• Frequent travelers were 4 times more likely to report better sleep while traveling compared to rare travelers.
• Travelers experiencing poor sleep at home were 47% more likely to report better sleep while traveling than those experiencing good sleep at home.
• International travelers were 50% more likely to report experiencing better sleep while traveling than domestic travelers.
• Travelers who stay in vacation rentals were 35% more likely to report better sleep while traveling compared to those who stay in hotels.

Nearly 4 in 5 travelers (79%) have felt more exhausted after a vacation than before it.

13% of travelers have canceled, shortened, or reconsidered a trip due to anticipated sleep issues.

1 in 5 travelers would definitely pay more for a hotel room specifically designed for better sleep, while 67% would consider it based on the price increase.

38% of travelers have intentionally chosen hotels or rentals based on sleep-related features.

Top sleep disruptors while traveling:

• Uncomfortable pillows or mattresses (57%)
• Jet lag/time zone change (40%)
• Loud neighbors or hallway noise (40%)
• Staying up late due to “vacation FOMO” (40%)
• Sharing a bed or room (35%)

The Sleep Trade-Offs Travelers Make

36% of travelers report staying up late on vacation even when they’re tired so they don’t “waste” the night.

32% of travelers have skipped or rescheduled plans while traveling just to catch up on sleep. Millennials are the most likely to have done this (35%). International travelers are the most likely to have done this (43%).

Travelers are 2 times more likely to practice worse sleep habits (e.g., phone time before bed) while traveling than better sleep habits. Gen Z is 3 times more likely to practice worse than better sleep habits while traveling. Those staying in vacation rentals are the most likely to report worse sleep habits (34%).

48% of travelers said poor sleep has negatively impacted their trip enjoyment or led to an argument. Gen Z is the most likely to claim this (56%).

28% of travelers have taken a “staycation” instead of a trip to avoid poor sleep while traveling.

Travelers’ most common sleep aids are melatonin or sleep gummies (34%), eye masks or blackout curtains (27%), and travel pillows (22%). Gen Z is the most likely to use melatonin or sleep gummies (40%).

According to travelers, the most effective sleep aids are white noise machines or apps (63%).

And the top 5 most trusted hotel chains for a good night’s sleep are:

1. Hilton Hotels and Resorts (any)
2. Marriott Hotels and Resorts (any)
3. Holiday Inn
4. Hampton by Hilton
5. Courtyard by Marriott

Americans are most likely to trust upscale hotels for a good night’s sleep.

FAQs

Is it normal to get less sleep on vacation?

Yes, it’s completely normal to get less sleep on vacation, and you’re not alone in experiencing this. Many travelers find their sleep patterns disrupted due to changes in routine, new environments, excitement about activities, and different time zones.

The combination of wanting to maximize vacation time, irregular meal schedules, and the stimulation of new experiences often leads people to stay up later and wake up earlier than usual.

Why is it so hard for me to sleep on vacation?

Several factors make vacation sleep challenging, starting with your brain’s natural response to unfamiliar environments. Your mind remains more alert in new places as a protective mechanism, making it harder to achieve deep, restful sleep.

And vacation often involves changes to your regular bedtime routine, different lighting conditions, unfamiliar sounds, and sometimes uncomfortable sleeping arrangements. The excitement and mental stimulation from new experiences can also keep your mind active when you’re trying to wind down for sleep.

What is the first night effect?

The first night effect is a well-documented phenomenon where people experience poorer sleep quality and reduced sleep efficiency during their first night in a new environment. This means you’re likely to wake up more frequently, take longer to fall asleep, and spend less time in deep sleep stages during your first night somewhere new.

The effect typically diminishes after the first night as your brain becomes more comfortable with the new environment.

Is it all right to nap on vacation?

Napping on vacation can be beneficial and is perfectly fine, especially if you’re dealing with jet lag or sleep debt from travel. Strategic napping can help you feel more refreshed and better able to enjoy your vacation activities.

However, it’s important to keep naps short (20-30 minutes) and avoid napping too late in the day, as this can interfere with your nighttime sleep.

If you’re crossing time zones, a well-timed nap can actually help your body adjust to the new schedule more effectively.

How can I prioritize sleep when traveling?

To prioritize sleep while traveling, start by maintaining some consistency in your bedtime routine even when away from home. Bring familiar items like your own pillow, a sleep mask, or earplugs to help create a more comfortable sleep environment.

Try to stick to regular sleep and wake times as much as possible, limit caffeine intake, especially in the evening, and avoid screens for at least an hour before bedtime.

If you’re dealing with jet lag, gradually adjust your sleep schedule a few days before traveling, and consider using natural light exposure to help reset your circadian rhythm once you arrive at your destination.

Conclusion

Getting good sleep while traveling is tough, but you’re not fighting this battle alone. Nearly half of all travelers say poor sleep has hurt their vacation fun or caused arguments with travel partners.

The good news? Now that you know why vacation sleep is so tricky, you can take steps to fix it.

Start small with simple changes like bringing your own pillow or using a sleep mask. Pick hotels or rentals based on sleep features, not just price or location.

Most importantly, don’t feel guilty about making sleep a priority. It’s not lazy, it’s smart. A well-rested traveler enjoys their trip more and comes home feeling refreshed instead of needing another vacation.

Remember that some sleep disruption is normal, especially on your first night somewhere new. Be patient with yourself as your body adjusts to new surroundings and time zones. With the right planning and mindset, you can turn your next trip into the restful getaway you deserve.

Ready to help fellow travelers sleep better? Share this article on social media to spread awareness about vacation sleep struggles.

Have you experienced poor sleep while traveling? Leave a comment below and tell us your best tips for getting quality rest on the road. Your advice might help someone else sleep soundly on their next adventure!

Methodology

For this study, we surveyed 1,004 American travelers about their sleeping patterns and habits while traveling.

About Amerisleep

Amerisleep designs eco-friendly, high-performance mattresses that help people sleep deeper and wake up refreshed. From innovative mattress materials to expert-backed sleep tips, Amerisleep is committed to making every night count, wherever you are.

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