Categories: Camp TipsLife

Sleep Better When Backpacking: Slumber and Siestas

For backpackers, especially thru-hikers, quality sleep is a crucial yet often overlooked aspect of enjoying the trail. However, falling asleep and staying asleep can be a challenge. Endless reasons can disrupt your sleep while on the trail, such as stormy weather, nocturnal animals scurrying around your tent, aching bones, physical discomfort sleeping on the ground, a snoring tentmate, and noisy campmates.

What can you do if you have trouble sleeping in the wilderness?

Prevent sleeplessness from occurring in the first place by not eating a heavy meal right before bed and avoiding sugary foods. Eat foods that promote sleep in the evening or a few hours before you want to sleep.

  • Eat Foods that Induce Sleep. Such foods include the amino acid L-tryptophan, a substance that increases the levels of melatonin and serotonin, which are necessary for sleep. You’ve probably heard of animal foods, such as milk and turkey, having high levels of tryptophan. Try chia seed instead. It is healthier and contains more than twice the amount of tryptophan in turkey. Consume at least 2 – 3 TB of chia seed, or 1 – 2 ounces. Like tryptophan, foods containing high amounts of magnesium can also enhance sleep. Spinach, nuts, seeds, and black beans are great sources of magnesium. Other foods to promote sleep include those high in melatonin, a sleep-producing hormone found in dried tart cherries, goji berries, eggs, and nuts. Outdoor Herbivore’s Coconut Chia Peel is an excellent choice because it combines chia seeds, bananas, dates, and walnuts. Bananas and dates are also high in potassium, which helps relax the muscles. A warm and soothing herbal tea containing chamomile will also promote sleep and relaxation.
  • Wear Earplugs. Earplugs are a good solution for blocking sound to silence any background noise outside your tent. While it may seem bizarre to camp under the open sky and block out the natural sounds around you, if earplugs help you get adequate sleep, you’ll be refreshed to soak in the sights and sounds the following day. Hearos makes an earplug with a Noise Reduction Rating (NRR) of 33dB, one of the highest on the market. These earplugs hold up well and can be washed and air-dried.
  • Take a Deep Breathing Siesta. Take an afternoon nap or practice deep breathing to supplement lost sleep. Deep breathing forces your body to relax, which can cure the fatigue associated with sleeplessness. Practicing 20 minutes of daily relaxation is equivalent to 2 hours of sleep. If you are short on sleep or feeling fatigued, make an effort to dedicate 20 minutes to quiet relaxation and deep breathing. Try it after a sleepless night and see how it improves energy levels.

The Zen of Deep Breathing & Relaxation

Concentration and control of breath are central to yoga and Eastern culture and can alleviate and offset some of the symptoms of sleep deprivation. Deep breathing forces the body to relax. It is a crucial life skill to master and very simple once you have learned it –

  1. Begin by slowly taking one deep and full inhale through your nose, pause momentarily, and exhale. Be sure to do this slowly, over about 10 seconds. Wait a few seconds and repeat this cycle 3 or 4 more times.
  2. Now, start breathing slowly, but don’t intentionally pause before exhaling. Allow the breath to become natural and cyclical while keeping your awareness focused on deep, intentional breathing.
  3. If you are trying to use this method to fall asleep, start scanning different parts of your body that feel tense or painful. Try to concentrate on the nerve endings and blood flow to that area. Consciously sense their weight and composition. Now imagine them relaxing, sinking, and falling limp. Pay extra attention to relaxing the shoulders, knees, and feet, the critical areas of the body that take the bulk of abuse while hiking. Continue this breathing technique for as long as you like, until you fall asleep or until you feel completely relaxed for the day.

Lack of sleep slows your concentration, hiking pace, coordination, and reaction time, making you more prone to falls and injury. Over time, it will compromise your health and ability to fight off infection. While you will muster the energy to pack up your morning gear and tend to the daily routine, your body will suffer hiking the miles. No one wants to suffer a bad day like that.

Hopefully these tips will help you get a better rest on the trail!

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