Sleep Tips for Neurodivergent Travelers Who Are Tired of Being Tired

Sleep Tips for Neurodivergent Travelers Who Are Tired of Being Tired

BY HALONA BLACK

It’s 2 AM in Ho Chi Minh City, Vietnam, and I’m wide awake. The air conditioner hums like a jet engine, neon signs bleed through thin curtains, and the start-and-stop of motorbikes outside makes my body jolt. 

As a neurodivergent traveler, these details don’t fade into the background. They overwhelm me, deeply. This is my first trip to Southeast Asia, and my nervous system is buzzing from the day’s chaos of airports, time zones, and the echo of unfamiliar languages. What most people might brush off as a rough night leaves me overstimulated, anxious, and too drained to function the next day. 

Travel gives me freedom and joy — but without sleep, I pay a steep price. Protecting rest has become the only way I can regulate my body and feel grounded, regardless of where in the world I happen to be.

Why Travel Hits the Neurodivergent Nervous System Hard

For neurodivergent travelers, sleep challenges aren’t just about being “light sleepers” or picky about the kind of bed we sleep in. Our brains process the world differently. Noise, light, and texture can register as overwhelming. Changes in schedule or environment disrupt our circadian rhythms that are already fragile. And once the nervous system tips into overstimulation, it’s much harder to come back down.

Some major airports are starting to recognize these realities by offering sensory rooms, quiet spaces, and trained staff to support neurodivergent travelers. These resources are still patchy, but they affirm an important truth: what might look like quirks to others are in fact nervous system needs that deserve care. 

Without portable tools to support regulation, travel can quickly push us into exhaustion and dysregulation, the exact opposite of the freedom we’re seeking.

But with a few simple strategies, it’s possible for neurodivergent travelers to leave home well prepared and ready to adjust to our new surroundings.

Pack Your Sensory Comforts

For travelers with sensory sensitivities, having familiar textures and tools can be the difference between lying awake for hours and actually slipping into rest. I’ve learned that the easiest way to recreate a sense of safety on the road is to bring pieces of my sleep environment with me. 

At the top of my list is a blackout eye mask filled with buckwheat. The fabric is light, the filling allows airflow, and unlike masks filled with synthetic materials, it doesn’t make me sweat. 

Next are foam earplugs, the kind that compress and expand to fit snugly in my ears. They don’t block every sound, but they take the edge off enough to signal to my brain that it’s safe to relax. I also carry a lightweight silk scarf, soft against my skin, that I slip between myself and hotel sheets. It helps me stay warm in over-air-conditioned rooms and shields me from scratchy fabrics.

These simple items block the overstimulation of glowing electronics, thin walls, or unfamiliar beds. Think of it as a portable cocoon, a consistent sensory signal that tells your nervous system it’s time to settle down, even in a new place.

Use The Sensory As Anchors

Have you given any thought to how your senses can anchor you into rest and relaxation? At home, it might be the familiar smell of your sheets or the quiet rhythm of your neighborhood.

You can recreate that same sense of safety on the road or in a new country with a simple sensory ritual. 

I carry a lavender essential oil roller, a geranium pillow spray, and sometimes even a travel-sized candle to light as I wind down (always blown out before sleep). I pair these scents with a calming auditory activity like listening to a nature-sounds video on YouTube. These sensory cues train my nervous system to recognize that this is my rest time. 

Let’s not leave out relaxing our other senses. Travel often leaves the body wired from too much screen time on flights, the adrenaline of navigating airport gates, or late-night meals in unfamiliar restaurants. Magnesium — whether as a supplement, body oil, or bath flakes when you have access to a tub — can help ease muscle tension and promote deeper rest. 

Pair this with a calming ritual like gentle stretching, slow breathwork, or a cup of chamomile, mint, or ginger herbal tea, and you create a physical “off switch” for your body. This combination works especially well for anxious or overstimulated travelers whose nervous systems have trouble powering down. Think of it as giving your body explicit permission to soften after the intensity of travel.

Create A Mini Wind-Down Routine

Consistency is key for neurodivergent brains, but travel makes that difficult. For travelers who struggle with racing thoughts or sensory overload, a portable wind-down routine consisting of simple grounding cues can create a consistent bridge between stimulation and sleep. 

A portable wind-down routine doesn’t need to be elaborate. In fact, the simpler it is, the better. Choose 3 or 4 steps you can do anywhere, every night, whether you’re at home or on the road. 

For me, it’s washing my face, putting on a sleep mask, rolling on lavender oil, and jotting stray end-of-day thoughts into my journal. No matter if I’m in a hostel, hotel, or rental apartment, repeating these steps creates predictability. 

For ADHD travelers or those with executive functioning challenges, this kind of pared-down routine acts like a scaffold. It removes decision fatigue and tells your brain: same steps, same outcome, and it’s time for bed.

Pace Your Travel

One of the biggest mistakes I made early in my digital nomad life was cramming too much into too little time: back-to-back flights, early departures, unscheduled sightseeing. My nervous system remained in constant fight-or-flight mode, and my sleep fell apart. 

Now, I build recovery nights into my trips. That looks like evenings with no social plans, longer stays in one place after a long-haul flight, or simply a “quiet night in” after a day of overstimulation.

For neurodivergent travelers who burn out quickly from sensory and social overload, pacing isn’t indulgence but a method of deep self-care.

Rest isn’t wasted time. It’s the foundation that makes travel sustainable, so you can experience freedom without running yourself into the ground.

Self-Compassion And Affirmation

Dr. Taryn Gammon, a licensed psychologist, reminds us that even with preparation, sleep on the road will sometimes be disrupted. “Self-compassion is essential. The truth is, as much as we prepare, our sleep likely will be impacted by travel.”

But this is part of our strength. “Neurodivergent folks tend to have exquisitely sensitive nervous systems; it’s what gives rise to some of our greatest strengths — empathy, attunement, creativity, deep care. We are impacted by changing environments. So when we are tossing and turning and none of our “tricks” are working, we can take a moment to lovingly acknowledge this truth. Amazingly, when we meet our own challenges with compassion, our nervous systems can reset, and rest may actually be more possible.”

She suggests a simple practice of affirmation: notice the way your body is supported by the bed or floor, and gently say to yourself, “My sensitivity can be a strength, and right now, it’s hard to have this body. This world was not designed for my nervous system; of course this is affecting me. It is not my fault. May I be kind to myself.”

In the end, your portable sleep routines are really about kindness over perfection. They’re a way of giving ourselves permission to rest, of affirming that our needs matter, and of building a sense of safety — no matter where we land.

BIO: Halona Black is a digital nomad and storyteller who writes about creativity, self-expression, and personal transformation. Connect with her at linkedin.com/in/halonablack.