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Original poster

I am overseas on a work trip and I just cannot sleep. Like AT ALL. WTF am I supposed to do?

58 replies

ThroughTheRedDoor · 19/11/2025 12:59

I am abroad with 2 colleagues i don't know very well. In a fancy hotel. I am delivering some presentations at an international conference.

I got here on Sunday night after an 8 hour flight. I had 3 hours sleep the first night. I had to have nap in the middle of Monday (wasn't presenting) for an hour and got about 5 hours on Monday night. I slept for 3 hours last night. Have come back from the conference, having done the first presentation. Thought I'd have a cat nap before we meet for dinner. I can't get off to sleep.

I am here until Saturday. Time difference is minimal (4 hours ahead here). I have a full day of work on Friday.

I am recovering from a nasty cold but just have the cough left. Could it be that? I am starting to panic. Which I am aware will not be helping.

I am starting to think i will never sleep again. Whats going on? And what on earth do I do? Help!

OP posts:
bdkenwbah · 21/11/2025 09:01

I second phenergen/promethazine. Helps me a lot. Take it and read a book till you feel sleepy.

notimagain · 21/11/2025 09:16

@BlackRoseBlue

FWIW the theory I've heard around night one and or night two sleep being poor is that we are hard wired from caveman/woman days to being extra alert when sleeping in a new location, hence more easily disturbed first few nights in a hotel.

I think a lot of people are so cream crackered from travelling on night one the need for sleep overides the need for alertness, so night two can often be the bad one.

BlackRoseBlue · 21/11/2025 09:39

notimagain · 21/11/2025 09:16

@BlackRoseBlue

FWIW the theory I've heard around night one and or night two sleep being poor is that we are hard wired from caveman/woman days to being extra alert when sleeping in a new location, hence more easily disturbed first few nights in a hotel.

I think a lot of people are so cream crackered from travelling on night one the need for sleep overides the need for alertness, so night two can often be the bad one.

Oh that makes total sense! Thank you!

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Sleep
Original poster
ThroughTheRedDoor · 21/11/2025 10:11

fruitbrewhaha · 21/11/2025 08:44

I think I’m a bit late here but in case it helps anyone kiwi fruit is supposed to be a good pre user to melatonin.

Also are you the right temperature? I do t sleep if I’m too hot or too cold. Is the air a bit ferocious?

Pillows? Aka the hotel for different pillows if they aren’t the right height for you

You know what? The pillows are wrong. I have to be at the airport at 4.30 am and I am seriously considering powering through and not going to bed at all and sleeping on the plane. Is this a terrible idea?

OP posts:
Original poster
ThroughTheRedDoor · 21/11/2025 10:12

BlackRoseBlue · 21/11/2025 09:00

I travel long haul a few times a year for work. I am definitely familiar with the shakey feeling during the first day or so but it passes - rightly or wrongly that is my cue to hit the full fat coke and some kind of snack - the sugar / carb hit gets me through the rest of the day.

Other things that help me are:

  • put your watch / phone on destination time as soon as you get on the plane and never let yourself think what time it is “back home”
  • never go to bed before 10pm (at a pinch 9.30) on the first couple nights
  • accept that night 2 sleep is always crap (colleagues and I talk about this one regularly - we don’t know why but it is a universal truth)
  • no naps - even if it’s tempting. Also don’t sleep on the flight if it’s “daytime” at your destination / if you’re landing at night time don’t sleep on the flight
  • something to occupy your mind as you lie in bed trying to sleep - headspace sleepcasts are good or things like Radio 4

If going to UAE will be one of your regular trips get familiar with what the medicine rules are - a bunch of otc stuff in the UK is prohibited there.

Also (and this might just be me) conferences are brutal and I am terrible for feeling like I might nod off in sessions. For the first couple days I try not to pack my agenda and ensure that I get outside between sessions with daylight and fresh air.

Show quote history

Conferences ARE brutal. That is absolutely the right word.

I am really reassured to hear that I am not alone. Fwiw my colleagues have barely slept too. Similarly reassuring.

OP posts:
bloodredfeaturewall · 21/11/2025 10:27

bluetooth headband (can you prime it to the hotel?)
just lie down and listen to whatever you like listening to.
even if you don't actually sleep you will feel better rested in the morning.

notimagain · 21/11/2025 11:04

ThroughTheRedDoor · 21/11/2025 10:11

You know what? The pillows are wrong. I have to be at the airport at 4.30 am and I am seriously considering powering through and not going to bed at all and sleeping on the plane. Is this a terrible idea?

Show quote history

Best bet TBH is probably not to have a plan, just set alarm(s), book wake up calls as appropriate then do whatever..walk/gym/lie on bed...etc etc

oneoneone · 21/11/2025 13:47

You made it through the work stuff. It might not have been pleasant, but you know you can do it if necessary, so take that worry off your plate for the future. I honestly think it's the psychology of getting into a state about it that's more harmful than the actual amount of sleep you get.

There have been a lot of good suggestions on this thread. If you can get some slow release melatonin it really can be helpful, works best if you take it a couple hours before bed as it's not an instant effect sleeping pill. I would be cautious of going the antihistamine/promethazine route unless you've tried it previously as those things leave me really lethargic and almost hung over feeling the next day. I do much better on not enough sleep than on the aftermath of those.

Make sure you pack sleeping options that range from shorts and a camisole to long pjs as I find the temperature in hotels can vary hugely. I've also been known to buy a pillow once or twice...

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