Backpacking is hard work, but its also supposed to be fun (even if its of the Type II variety). When youre deep in the mountains with dozens of miles between you and the nearest town, the last thing you need is a bad nights sleep. Proper rest is crucial to your strength and spirit.
It took me forever to get comfortable sleeping outside. Partly it was the rocks and roots under my back, and partly it was the sheer weirdness of sleeping outside the protective embrace of walls and roof for the first time. But I got over it in the end, and now I can rest as easily on the trail as I would in my own bed. In fact, since getting into backpacking and thru-hiking, I now sleep better on and off the trail than I ever have in my life.
In this article, Ill outline the habits and tricks I use to overcome anxiety, aches, and adverse conditions for a peaceful night of sleep. This advice is backcountry-specific, but many of these suggestions are transferable to off-trail life as well.
First of all, feeling out of sorts the first few times you sleep outside is completely normal. If youve never done it before, it will take time to adjust. And even seasoned hikers get into a funk every now and then.
On trail, as in regular life, insomnia is often largely a mental game. Self-reproach isnt a very restful emotion, so rather than beating yourself up about not sleeping enough, accept that the occasional rough night is an inevitable feature of trail life. By anticipating the likelihood of difficult sleep, you can plan ahead and take steps to mitigate it.
Sleeping outside can be unnerving. Most of us were fortunate enough to grow up with a roof over our heads at night and a locked door between us and the world. When you swap those sheltering walls for the dubious protection of a flimsy silnylon tent, you might suddenly become aware of how puny and vulnerable you really are.
Take some time to unpack the anxieties that keep you up at nightby understanding them, you can start to dispel them.
Are you afraid of bears? Remind yourself that black bears generally arent aggressive and would much rather pilfer your snacks than harm you. Is it the threat posed by other humans that keeps you up at night? People can be dangerous, true, but crime rates are statistically much lower on trails than in cities.
Another common backcountry fear is simply of the wild itselfof getting lost or hurt or generally just not being prepared for everything nature can throw at you. This is one of those trepidations that gets better with time and familiarity with the outdoors. So again, go back to square one: give yourself time.
A little preparedness goes a long way.
The chances of you running afoul of a two- or four-legged creature while in your tent are slim, but its still a legit fear. Arm yourself with your long poky sticks for whatever theyre worth, and keep your GPS device (inReach, Spot, etc.) handy in case you need to call for help. Feeling like youre prepared to deal with hairy situations can go a long way toward easing your anxiety.
And make sure you have spare batteries for your headlamp. A little light is very reassuring on a dark night, and youll feel even better knowing you dont have to worry about your battery running out and plunging you into literal and, potentially, metaphorical darkness.
Getting out of bed to pee is fairly uncomfortable on a backpacking trip, especially if its cold or rainy. The struggle of extracting yourself from your cozy bag and going out into the elements is enough to wake anyone up, and if youre already worried about what might be lying in wait out there for you, its even worse.
Save yourself the struggle and get a pee bottle so you dont have to leave the comfort of your tent. It might sound gross now, but everyone does it. And once youve experienced the magic for yourself, youll never look back. Pro-tip: a splash of strong peppermint soap will keep the bottle smelling fresh day after day.
If anxiety is keeping you awake, dont just lay there listening to ominous rustling sounds outside your tent and picturing your impending doom. A good book or enthralling podcast is a great way to take your mind off things. Even if distracting yourself with media keeps you awake for the immediate future, it will help you get over your nerves for better sleep in the long run.
Even in the civilized world, the conventional wisdom for insomniacs is to get up and do something rather than remain in bed stewing over your sleeplessness. If books and music dont do it for you, do a little stretching or spend some time patching that snag in your base layer that youve been putting off fixing. When you start to feel drowsy, put your project aside and try again to sleep.
What does the fox say? From my tent, its peculiar cry sounds a lot like, Im a psycho sneeze monster, and Im coming to dismember you in your tent while giggling insanely. HEE! HEE!
In the dark forest, an adorable chipmunk scampering through the leaves sounds like a charging bear. An actual bear sounds like a truck crashing through the undergrowth. And those goddamn foxes, of course, sound like 1545 minutes of anxiety and lost sleep as I game out various Kelly-vs.-Slylock Ultimate Showdown scenarios in my minds eye. (I dont love my odds, but at least Ive got those trekking poles, eh?)
So anyway, while Im generally a big advocate for situational awareness, sometimes you just have to cut out the eerie night sounds to get your snooze on. Earplugs do the job, or you can play soft yoga music through headphones (but this uses a lot of battery).
Earplugs also come in handy for cutting out 0ther unwanted noise, like a snoring sheltermate or a chorus of spring peepers (if you know, you know). I never leave home without a pair tucked into my first aid kit.
Sometimes the zs wont come because youre too cold and drafty to get comfortable. Pay attention to your sleeping bag temperature rating in particular: many bags, especially mens and unisex bags, are rated to the temperature at which an average warm sleeper can maintain thermal equilibrium while curled up to conserve warmthwhich isnt the same thing as sleeping comfy and cozy.
Try investing in a bag with a more conservative temperature rating and/or a sleeping pad with a higher R-value. Closed-cell foam pads typically only have an R-value of 2, while inflatable pads can have R-values as high as 7. The Therm-a-Rest NeoAir XTherm NXT is the warmest pad on the market with an R-value of 7.3.
If you dont want to shell out for a complete sleep system overhaul, you can modify your existing setup by adding a sleeping bag liner and/or a 1/8-inch supplemental foam pad.
READ NEXT
Beyond just upgrading your gear, you can employ the following tricks to boost your warmth overnight:
On the opposite end of the spectrum, many people get poor sleep because they overheat at night. This can be tricky to deal with, especially if you suffer from hot flashes or full-on night sweats, to which theres no easy or perfect solution. But the following tricks can help you to mitigate the Im-too-hot issue.
Some hikers carry sleep supplements like melatonin or valerian root to help conk them outjust make sure to repackage them into a ziplock bag to save pack space. Also, our intrepid leader, Zach, says hes had good results with magnesium l-threonate supplements.
Meanwhile, if aches and pains are keeping you up at night, dont underestimate the power of good old Tylenol PM to knock you out. This obviously isnt a long-term sleep solution, but when your body is killing you and you really need a full complement of zs, its good to have a few Tylenol PMs on hand.
Photo: Madison Dragna
Stretching before bedtime is a useful nightly routine for footsore long-distance hikers. Besides keeping your muscles happy so you can avoid injury, stretching is a great way to improve your nights sleep.
You can ease your discomfort by stretching out tense muscles and doing a little self-massage before hitting the sack. The physical tension release is invaluable. Its also sort of meditative, a gentle transition phase during which you can downshift into snooze mode.
READ NEXT Yoga for Hikers and Backpackers
If youre using a foam sleeping pad and struggling to get good sleep on trail, table every other piece of advice on this list and go try an inflatable sleeping pad first. Closed-cell foam pads have many virtues, but comfort isnt one of them. Some hikers can make it work; others cant. Inflatable pads offer more cushioning and keep you from feeling every rock and root under your tent.
One of the greatest things about inflatable sleeping pads is that you can control the level of firmness. I struggled for months with a sore lower back in my tent before I realized I was overinflating my sleeping pad. Try adjusting the inflation level to see if a firmer or softer mattress works better for you.
Im a fan of the good old clothes-in-stuff-sack technique myself, but many thru-hikers swear by a proper pillow in the backcountry. The Sea to Summit Aeros inflatable pillow and its ilk are among the most popular luxury items in thru-hikers backpacks. Its a small investment of money and weight that can pay huge dividends in terms of your nightly comfortso why not?
On that note, dont be afraid to experiment with your pillow configuration. I actually find my improvised stuff-sack pillow more comfortable than the inflatable type because I can control the size and shape. Get creative and consider all of your vaguely soft gear as a possible pillow candidate: when not in use, my rain fly in its little stuff sack is also a killer pillow, as is the removable brain on one of my larger packs with my puffy stuffed inside it.
Some hikers find hammocks easier on their backs: suspended above the ground, hard earth and rocks and roots are a non-issue. Youll have to work a bit harder to stay warm and find a viable sleeping position, but theres a reason the hammock lifestyle has such a passionate following.
One caveat: hammocks really are not the best choice if youre a side sleeper, and theyre a hard pass if you like to sleep on your stomach.
READ NEXT Hammock vs. Tent for an Appalachian Trail Thru-Hike
Hiking takes a lot of energy! I think the biggest reason I now sleep so soundly in my tent is that Im so dadburn tired by the end of each day. Many thru-hikers find that sheer physical exhaustion is the best treatment for backcountry insomnia; if youre having a hard time sleeping and nothing else is working, maybe you need to push a little harder each day to ensure youre primed for sleep.
Common sense and body awareness are obviously key to this strategy. You want to strike a balance between wearing yourself out and not injuring/emaciating yourself (and hiking the hike that YOU want, which might include shorter days). So yeah, make your own call here, but just know that the physical demands of a 20-plus-mile day often trump sore muscles and anxious thoughts on a thru-hike.
Long-distance hiking is exhausting. The sheer fatigue of trekking long miles through the mountains each day is often enough to overcome your worries and physical discomforts, bringing sleep in an instant. But it doesnt always work that way. When sleep is slow to come, try these techniques to get your Circadian rhythm back on track.
But above all, be patient with yourself. Bad nights of sleep can and do happen, even on trail, and stressing about it isnt going to make it better. Get as much rest as you can overnight and follow the golden rule during daylight hours (Never Resist a Nap).
Featured image: Graphic design by Zack Goldmann.
Original post:
14 Handy Tricks To Get Better Sleep While Backpacking - The Trek
- This Is My New Golden Rule for Renting Vacation Homes (I Was Doing It All Wrong) - Yahoo Life - April 12th, 2024 [April 12th, 2024]
- Misguided culture warriors should heed the golden rule [column] - LNP | LancasterOnline - April 12th, 2024 [April 12th, 2024]
- Michael L. Fischler: Anger and The Golden Rule - The Union Leader - April 10th, 2024 [April 10th, 2024]
- Dog trainer reveals her golden rule for recall training (we can't believe how simple it is!) - Yahoo Life - April 10th, 2024 [April 10th, 2024]
- Fr. Aristides Palaynes and the Golden Rule Community - Greek Orthodox Archdiocese of America - Greek Orthodox Archdiocese of America - April 10th, 2024 [April 10th, 2024]
- How Lulu still looks fabulous at 75, from her skincare 'golden rule' to refusing to take lifts - as star revea - Daily Mail - April 10th, 2024 [April 10th, 2024]
- Ken Henry: We are breaking the 'golden rule' of economic policy - ABC News - April 10th, 2024 [April 10th, 2024]
- The Golden Rule and the Free Market - Foundation for Economic Education - March 6th, 2024 [March 6th, 2024]
- Courtney B. Vance and Angela Bassett share their golden rule for successful parenting - The Times of India - March 6th, 2024 [March 6th, 2024]
- Live music at The Golden Rule Coffee House on Friday, March 8 - Redwood Falls Gazette - February 29th, 2024 [February 29th, 2024]
- Blake Lively and Ryan Reynolds have always followed one relationship rule - Marie Claire UK - February 29th, 2024 [February 29th, 2024]
- The Golden Rule - A Way of Life - County 10 News - January 27th, 2024 [January 27th, 2024]
- Dear Annie: Nurses Golden Rule might be the answer to relationship problems - MLive.com - January 27th, 2024 [January 27th, 2024]
- Aitana's golden rule and the pending account she has with her most loyal audience - WECB - January 27th, 2024 [January 27th, 2024]
- Guest columnist David Hernndez: Climate, refugees, and the golden rule - GazetteNET - January 27th, 2024 [January 27th, 2024]
- A golden rule that should have been followed in North - The Sun Chronicle - January 27th, 2024 [January 27th, 2024]
- The Golden Rule Refined | | news-journal.com - Longview News-Journal - January 27th, 2024 [January 27th, 2024]
- Film About The Golden Rule Released in Bali - EIN News - January 27th, 2024 [January 27th, 2024]
- Heres a Golden Rule Jeff Bezos Seems to Have Forgotten: Never Let Your Ego Get in the Way of Doing Business - The Good Men Project - January 27th, 2024 [January 27th, 2024]
- Universalists to consider the mandate of the Golden Rule - Ashland Daily Press - November 20th, 2023 [November 20th, 2023]
- 6-Year-Old Boy Dies a Month After Adult Neighbor Allegedly Beats ... - PEOPLE - November 20th, 2023 [November 20th, 2023]
- COLUMN: Celebrate Thanksgiving year-round with 'Thanks-living ... - Andalusia Star-News - November 20th, 2023 [November 20th, 2023]
- Silence is craven, not golden - The Gazette - November 20th, 2023 [November 20th, 2023]
- Sellars CEO Named to Wisconsin 'Titan 100' - Industrial Distribution - November 20th, 2023 [November 20th, 2023]
- The most valuable decluttering lessons I have learned | - Homes & Gardens - November 20th, 2023 [November 20th, 2023]
- COMMENTARY| Bethel: Too much hate | Opinion ... - Bennington Banner - November 20th, 2023 [November 20th, 2023]
- Cooking with Love Nello's Continues Impress Diners - St. Albert Gazette - November 20th, 2023 [November 20th, 2023]
- What Happened to James Garner? Inside the 'Maverick' Star's ... - Yahoo Entertainment - November 20th, 2023 [November 20th, 2023]
- Successful trial of coating that converts UV into PAR boosts sales - hortidaily.com - November 20th, 2023 [November 20th, 2023]
- Debt rules will affect the most vulnerable, EU trade union chief warns - EURACTIV - November 20th, 2023 [November 20th, 2023]
- Guest Opinion | Bill Paparian: Pasadena City Hall Believes in the ... - Pasadena Now - May 18th, 2023 [May 18th, 2023]
- Golden ratio in venation patterns of dragonfly wings | Scientific Reports - Nature.com - May 18th, 2023 [May 18th, 2023]
- The Golden Rule Of Data Gathering And New Expectations Of Value ... - The Drum - May 18th, 2023 [May 18th, 2023]
- Glass gets away with breaking the golden rule - The Irish News - May 18th, 2023 [May 18th, 2023]
- Red Horse Recruiter Ranks First in Class - 125fw.ang.af.mil - May 18th, 2023 [May 18th, 2023]
- These 19 Birmingham BBQ joints are the ultimate Memorial Day ... - Bham Now - May 18th, 2023 [May 18th, 2023]
- Mountain West Technologies wins Casper Area Chamber of ... - Cap City News - May 18th, 2023 [May 18th, 2023]
- The Unseen Engine of South Florida's Booming Vacation Rental Market: Estaga - Yahoo Finance - May 18th, 2023 [May 18th, 2023]
- Simon Cowell to break important BGT rule this weekend, ITV confirms - South Wales Argus - May 18th, 2023 [May 18th, 2023]
- Starting out on the St. Croix: What High School Skiing Taught Jessie ... - fasterskier.com - May 18th, 2023 [May 18th, 2023]
- These are the weirdest and least understood pickleball rules and ... - msnNOW - May 18th, 2023 [May 18th, 2023]
- Media Source Not Showing in OBS? Here's How to Fix It - MUO - MakeUseOf - May 18th, 2023 [May 18th, 2023]
- Youngkin avoids talk of diversity, politics at VMI graduation - Cardinal News - May 18th, 2023 [May 18th, 2023]
- Mother's Day roots: the opposition to war | READER COMMENTARY - Baltimore Sun - May 18th, 2023 [May 18th, 2023]
- Rep. Gallagher says US needs to take off 'golden blindfolds' and 'open our eyes' to China risk - Fox News - May 18th, 2023 [May 18th, 2023]
- Open Heaven 18 May 2023: The Gift of Love - ELANHUB MEDIA - May 18th, 2023 [May 18th, 2023]
- 10 Best Quotes About Family In The Fast & Furious Franchise - CBR - Comic Book Resources - May 18th, 2023 [May 18th, 2023]
- Life in the Fast Lane - New DOE Rule Changes Push LNG Projects ... - RBN Energy - May 18th, 2023 [May 18th, 2023]
- Dont Say That Word- Days After Golden Advice From Wrexhams Ryan Reynolds, NFL Icon JJ Watt Reminds Wife of Unspoken Rule After Burnley Investment -... - May 18th, 2023 [May 18th, 2023]
- Investors overlooking the golden rule as they flock to DIY apps - Stuff - April 29th, 2023 [April 29th, 2023]
- 7 money 'rules' you can actually break, according to financial experts - MarketWatch - April 29th, 2023 [April 29th, 2023]
- Dorsman: MP Motorsport betting on caution ahead of inevitable ... - Formula 2 - April 29th, 2023 [April 29th, 2023]
- Boomer explains why millennials are having a hard time at work: 'It's ... - Upworthy - April 29th, 2023 [April 29th, 2023]
- AFA.net - Basic Fairness in Women's Sports - American Family Association - April 29th, 2023 [April 29th, 2023]
- How To Prep Air Fryer Vegetables So They Don't Escape The Basket - Tasting Table - April 29th, 2023 [April 29th, 2023]
- Pansexual Flag: Here's what the Pride Flag's colors mean and more - USA TODAY - April 29th, 2023 [April 29th, 2023]
- What is the "Rules-Based-Order"? - CounterPunch.org - CounterPunch - April 29th, 2023 [April 29th, 2023]
- Hudson WWII vet turns 100, decides to quit the bocce ball team - Suncoast News - April 29th, 2023 [April 29th, 2023]
- Kansas City reportedly let Meta developer break diversity rules, then ... - KCUR - April 29th, 2023 [April 29th, 2023]
- From the Right: Drawing the line between trans rights and parental ... - The Malibu Times - April 29th, 2023 [April 29th, 2023]
- I was 40,000 in debt but got myself out of it here is the rule I swear by and how it changed my life... - The Sun - April 29th, 2023 [April 29th, 2023]
- OBITUARY - Mary Anderson - Berthoud Weekly SurveyorBerthoud ... - BerthoudSurveyor.com - April 29th, 2023 [April 29th, 2023]
- 8 ways to improve your written communications - Smartbrief - April 29th, 2023 [April 29th, 2023]
- Draymond Green: Draymond wont be moved by the Draymond rule - Eurohoops - April 29th, 2023 [April 29th, 2023]
- Dont Make These 4 Nursing Home Abuse Claim Mistakes in Las ... - Legal Reader - April 29th, 2023 [April 29th, 2023]
- What Food to Pack for Family Hikes - Outside - April 29th, 2023 [April 29th, 2023]
- Lawyer Discernment Is Critical In The World Of AI - JD Supra - April 29th, 2023 [April 29th, 2023]
- 12 blockbuster movies for summer 2023 ranked: we can't wait! - What To Watch - April 29th, 2023 [April 29th, 2023]
- Meghan broke 'golden rule' months before royal exit and has done so ever since - Express - April 20th, 2023 [April 20th, 2023]
- We Are All Connected: Loving One Another in Different Religions - Graphic - April 20th, 2023 [April 20th, 2023]
- Grammar Girl AP style tips on the Oxford comma, headlines and more - PR Daily - April 20th, 2023 [April 20th, 2023]
- How to prevent HVAC havoc this summer - KCAU 9 - April 20th, 2023 [April 20th, 2023]
- Take the right care of your yard | News | hometownnewsbrevard.com - Hometown News - April 20th, 2023 [April 20th, 2023]
- Britain's Got Talent: Simon Cowell speaks out after new judge Bruno Tonioli breaks rule on first appearance - LADbible - April 20th, 2023 [April 20th, 2023]
- After experimenting with directives, ISSF reinstates the Tokyo Olympics old-golden rule book for Paris 2024 - Free Press Journal - April 20th, 2023 [April 20th, 2023]
- Want to stay married? Gogglebox's Steph and Dom reveal golden ... - Daily Mail - April 20th, 2023 [April 20th, 2023]
- Overcoming Spiritual Violence and Embracing Peace with Rev. Dr ... - Bear World Magazine - April 20th, 2023 [April 20th, 2023]
- Good News, Part 3 of Resurrection as the Good News | Good News ... - Patheos - April 20th, 2023 [April 20th, 2023]
- What to Do After an Auto Accident: A Step-by-Step Guide - BBN Times - April 20th, 2023 [April 20th, 2023]
- Death Of A Don Foretold By Himself OpEd - Eurasia Review - April 20th, 2023 [April 20th, 2023]