Sleep After a Long Drive or Late Arrival
After hours on the road your body is tired and your mind is wired. Here is how to settle and sleep after a long drive or late arrival.
On this page
Reached home or a hotel very late after a long drive? Use the planner to set your bedtime and follow a short plan to relax and sleep.
Late arrival sleep planner
Enter the time you arrived and the time you need to be up. The planner shows how many cycles you can get.
Settle in
- Stretch your legs and back for a few minutes.
- Drink water and have a light snack if needed.
- Take a warm wash.
- Dim the lights and put the phone away.
- Sleep in a cool, dark room.
Drowsy driving is dangerous. If you feel sleepy on the road, pull into a safe place and nap for 15 to 20 minutes.
The next day
- Get morning light.
- Drink water.
- Keep caffeine to the morning.
- Go to bed a little earlier the next night.
See fixing sleep after a long haul flight and the travel sleep planner.
Frequently asked questions
Why can I not sleep after a long drive?
Sitting for hours, caffeine and a busy mind can keep you alert even when you are tired.
Should I nap while driving long distances?
Yes. A 15 to 20 minute nap at a safe stop is better than pushing on while drowsy.
How do I sleep in a new place?
Keep the room cool and dark, use an eye mask and earplugs and keep your usual routine.
How long does it take to recover after a long trip?
Often one or two nights of steady sleep.
Is it fine to sleep late the next day?
A little later is fine, but keep it within about an hour of normal.
How many hours of sleep does an adult really need?
The American Academy of Sleep Medicine and Sleep Research Society recommend at least 7 hours a night for adults. The National Sleep Foundation suggests 7 to 9 hours for most adults and 7 to 8 hours for people 65 and older. Some people need more, and you can judge your own need by how you feel on days you are not sleep deprived.
Does a consistent sleep schedule really matter?
Yes. A regular sleep and wake time supports your body clock, which can make it easier to fall asleep and wake up. Large gaps between weekday and weekend times can leave you feeling jet lagged on Monday.
Are 90 minute sleep cycles accurate for everyone?
Ninety minutes is an average. Research shows cycle length differs between people, and cycle length can vary within the same night. That is why bedtime calculators give estimates. They are still useful because they turn a vague goal into a realistic schedule you can test.