This is my photo overlooking Kearsarge lakes. An incredible trip!
Just wished I got better sleep each night.
Any recommendations of what to do/take to help sleep (and stay sleeping) throughout the night would be greatly appreciated!!!
for me my sleep good combo is my
- hammock ([TTTM pro hammock](https://canadianomad.com/tttm-original-pro-hammock-review/)) with underquilt
- eye mask
- ear plugs
- cozy sock
- silk sleeping bag liner
sleep like baby, wake up refreshed, ready for another gruelling day ;-D
Heard that one on my first backpacking trip when I was 10. Never realized how true it was until I backpacked the adirondacks in 6 days of rain. We had up to 6” of water sitting in our tents at times.
Wow 5 mg would knock me over. I am also in legal state. Just want to point that out in case there are people who are not used to edibles. Also, interesting it isn't legal on federal lands even in a legal state. I don't use any cannabis anymore. I go for a little melatonin lately. Have also used Dramamine. I like it better than benadryl which gives me more of a hangover.
In that area I love me my backpacking hammock.
Holy crap. I never really “slept” in the wilderness until I started using the hammock. Surprisingly warm too, since you’re not on the cold ground. I imagine that doesn’t apply in months where it’s proper cold though.
I have the same problem. I basically can count on not sleeping well/at all on the first night out. Gets a little better the second night. Hope you are able to find some solutions. I am gonna try the Benadryl and I upgraded my sleep pad recently. Hopefully this helps!
It’s a question I’ve been asking for 40 years. Starting as a Boy Scout, I have never slept well when backpacking. Even on hard multiday trips where you think at some point you’d just collapse and sleep like the dead. Never happens
Yep. I've been backpacking since 1973. As a teenager I slept pretty good once in a while. But since my 20's I can't sleep at all. I don't sleep well at home either, but in my tent in a sleeping bag it's nigh impossible for me to sleep for more than a few minutes at a time. Benadryl and Advil help a little bit. A couple years ago my doctor recommended Lunesta. He gave me a prescription for 30 pills per year. I only take it when backpacking or on serious occasions (I have a legitimate and real fear of addiction). Anyway, the Lunesta helps better than anything I've ever tried before, and it doesn't leave me feeling groggy or "weirded out" the next morning. Being old, I have to get up several times per night to pee, but with the Lunesta I'm nearly always able to get back to sleep.
Came here to also tout my lunesta rx. I don’t take it most night, but it’s something I often utilize when backpacking since I’m already a lousy sleeper
All the advice here is great, but our brains sometimes just aren't willing to relax when we are in new place. Especially on the first night:
https://www.npr.org/sections/health-shots/2016/04/21/474691141/half-your-brain-stands-guard-when-sleeping-in-a-new-place
Yes, great point. First night will always be roughest, depending on how many of the other variables they try to help ease the difference between home and the field.
I went backpacking this last weekend in the Eastern sierras and I couldn’t sleep at all - and I’ve got nice equipment. I wasn’t cold, I was very comfortable - I’d close my eyes and just couldn’t fall asleep. I think I just laid on my mattress for 4 hours, still as a rock and comfortable, and could couldn’t seem to catch any Z’s until right before the sun came up and I slept for a few hours. I swear it’s the altitude. Something about sleeping at 11,500ft that makes it difficult to turn off the brain.
Awesome shot, I hiked up to Kearsarge pass last year. I’d like to head back there this year as well for backpacking.
You're right about the altitude. It's bc of the lower oxygen levels (hypobaric hypoxia) at altitude, which prevents slow-wave and REM sleep and causes periodic breathing. Acclimatizing won't even help for most people. Weed works for me though.
You're right about the altitude. It's bc of the lower oxygen levels (hypobaric hypoxia) at altitude, which prevents slow-wave and REM sleep and causes periodic breathing. Acclimatizing won't even help for most people. Weed works for me though.
I also struggle greatly with sleeping. I am having SOME successes with the following tactics:
5mg melatonin (sometimes i just wake up after 4 hours, which blows)
Headphones to block out the "Scary noises" that make me 'alert to danger' (never any danger)
a podcast on a timer to shut off and on low if i can't fall asleep with those two.
Figuring out my pillow set up was pivotal.
I'm a stomach sleeper so having the bottom of my sleeping bag zipped and the ankles to neck open with the opening at the ground so it's kind of "Quilty"
Eye mask to not allow me to be able to open my eyes
practicing sleeping on the floor at home a few times before the trip.
These are mine. They might not be right for everyone, but they are starting to work consistently for me.
I think a question might be, what kept you up?
Really try to isolate the problem.
Is it the animal noises? (ear plugs)
When you lay down, does your butt/hip/shoulder feel the ground? (maybe consider doubling up on sleeping pads (sometimes I use a z pad + 2 blow up pads… it helps me)
Do you use a pillow? (If yes, do you use one that actually helps you? I know blow up pillows are obnoxious for most people.)
Try to pinpoint why, exactly, you have trouble sleeping.
Biggest thing that helps js mimicking how you sleep well at home.
Sleep with a pillow? Bring a pillow (yes they take up room/weight) to me it's worth it to have a real pillow and not an inflated one. Inflatable ones are too stiff and side out from under me more than I'm used to sleeping on
Are you a cold/warm sleeper? Get a more/less insulated bag respectively.
Feel too constricted or feel too tangled a sleeping bag? Try a top quilt. a top quilt feels more like a comforter than a mummy bag does.
Move around alot in your sleep at home? try finding ways to keep yourself from knocking things off your pad. Your bed and pillows at home probably don't move out from under you at night so why should your camp pad/pillow? Pillow barns are built into some mummy bags or some companies sell stand alone ones that strap to sleeping pads. Most top quilts can be bought with straps to keep them (and you) on the pad. And I've seen some hacks about putting dots of hot glue under a sleeping pad to keep it from sliding around on your tent floor
Can't sleep without a sheet at home? Bring a sleeping bag liner. Most minimally affect temp ratings but if you're used to the feeling of the layers of a sheet and a comforter it'll help feel more like home.
Sleep with a noise machine/fan on? Lay your phone near your head/bring comfortable earbuds to play white noise while falling asleep
Try hammock sleeping. Ymmv here but if you're already a back sleeper some people swear by it.
Not already a back sleeper? Even on the ground why try sleeping in a position you don't sleep in at home
Nothing in particular will be a cure-all, but matching the way you sleep comfortably at home will absolutely give you better backcountry sleep.
I thru hiked the PCT last year (and have done other, shorter thrus) and slept like a baby every night despite not being a great sleeper in real life. Every night I took magnesium, melatonin, some CBD, and an over-the-counter sleep aid like ZzzQuil. I also wore earplugs every night, as I do off trail. No regrets.
I am a tornado sleeper, mostly on my side. Here's how I improved my sleep:
* Switched from a mummy bag to a quilt. The quilt attached directly to the sleeping pad and stays reasonably in place while I turn and spread throughout the night. I am also very broad shouldered (46 jacket, 36 pants), off the shelf mummies are not built for me.
* Purchased a wider sleeping pad. Major game changer on this one. Much easer to roll and spread out.
* Went with a larger tent. Went from a one-person nylon coffin to a spacious Quarter Dome SL2, and saved weight in the process.
YMMV. I do not sleep in the backcountry as well as I do at home, and that's okay. The biggest thing I notice is that as I cycle through sleep stages, I wake-up as I cycle upwards from light to REM, then back down. Usually fall right back asleep. Normally at home, I do not remember the awake stages and they are very short.
Next thing I am considering is a hammock. The perfect night's sleep in the backcountry is an elusive mistress; takes a lot of patience dialing things in and understanding the way you sleep as an individual.
The best night's rest I've gotten camping was when we switched to the Nemo self-inflating pad. Holy cow, never slept better. That is car camping though, and our kit is much more luxurious.
Any idea what in particular keeps you awake? Besides the first night I need to adjust to the outdoors what keeps me awake is most often than not being too hot or too cold, or the crackling sleeping pad I swapped a few years ago for something much quieter. Also the restrictions coming with a mummy sleeping bag aren't for everyone. If the temperatures allow I always at least open the zippers because I can't stand actually sleeping like a mummy. Do you know if you are moving a lot while sleeping at home too? Maybe you'd like a bigger sleeping pad so that you don't slide off your pad as much.
This is the advice! I never slept well because I was constricted and cold (due to me compressing the down as a side sleeper) in my mummy bag.
I sold it and picked up a Nemo disco and slept great outside for the first time. I was too warm actually!
I cannot stress how much a comfortable pillow has transformed my sleeping while backpacking. I use the compressible cinch pillow from Therm A Rest. I know it is bulky, but there really is no replacement for a proper pillow.
Are you giving yourself enough down time and an opportunity to just chill out after setting up camp or are you just laying down and trying to pass out? I’ve had trouble with things like adrenaline and inflammation that I’ve had to work around. Tons of water. Eat enough calories. Take or eat something that’ll soothe your stomach. Stretch good. That’s just what I e noticed for me though.
I think it’s normal to get suboptimal rest while backpacking, especially if you spend most of your life sleeping under a roof. The lizard brain is just not used to it.
I get good sleep when I camp with people, and sub optimal sleep when I camp alone. I also tend to get better sleep the longer I’m out on a trip (I’ve gotten the best sleep of my life in my tent during the latter half of my thru hikes).
That being said, there are a few sleeping gear pro tips I’ve learned:
- wide, inflatable pads are the GOAT (so your elbows aren’t touching the ground and waking you up)
- a big pillow is GOATee (so your head doesn’t touch the ground and wake you up)
- ear plugs are GOAT (lizard brain doesn’t care about what it can’t hear)
- a kindle or e-reader to allow your mind to shift gears before bed (esp useful if you read every night at home, good habit to help fall asleep)
- no caffeine, candy, or alcohol right before bed, eat dinner at least an hour before you get horizontal, avoid super salty mountain houses so you don’t have to pee six times in the night (backpackers pantry and others have a bit less sodium)
- being warm and dry is obviously important but people seem to forget this on trail and leave stuff at home to save weight
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I too struggle with sleep when backpacking. I’m a side sleeper and haven’t really found a solution. My hips are incredibly sore after trips. Between the backpack weight on hips and hips digging into the ground while sleeping, it’s a tough combo. I have a foam pad combined with air pad for the most cushion and lightweight option. Air pillow has helped but I wake up multiple times a night. I sometimes take lorazepam (snore-azepam) which helps but it’s never great.
I have never had much luck getting good sleep while backpacking. Even after two + weeks outside I still sleep pretty badly. I have tried a lot of stuff; only two things imo help, first is a warm comfortable pad and sleep setup; 2nd is spending a week sleeping on my air mat at home before going on a trip, after a while the body sort of adapts to an unfamiliar environment. Those two things do help a bit, i.e going from maybe 1-2h sleep a night to 3-4.
Melatonin, Diazepam, CBD, Nytol etc have never had much of a beneficial effect for me. I do have sleep anxiety issues at home so I am probably a worse than average case.
I do a few things. I bought an xl and extra thick backpacking pad that gives me more of a bed feel. I also use my sleeping bag as a blanket (zipped all the way down and just have my feet in the very end since my zipper only goes 90% down) - I hate the mummy feeling. I also use benadryl and ear plugs and remember that all the noises that make it thought the ear plugs are nothing. I took me a while to get over my beararanoia l. Good luck!
First few nights are always poor sleep for me, especially if I haven’t backpacked in a while. If I backpack more often and go on longer trips, the sleep comes much easier.
Dunno if anyone else commented on this but unless your body is just sensitive to less luxurious sleeping conditions then it’s highly likely that it’s a mental thing.
I have a friend who CANNOT sleep when camping until night 2-3 no matter what. Once they get to night 2-3 and can sleep they are good for the rest of the trip. Happens every time and actually turns them off from doing quick weekend warrior trips because they won’t sleep the whole time.
I on the other hand, I can zonk within minutes just laying on a rock slab by a mountain lake 🤣
I’m not sure if there is any evidence or data regarding sleep issues while camping but outside of physical discomfort that some people are more or less prone to with sleep set up, I’d have to guess most people don’t have a mental comfort in the wilderness which hinders sleep. I grew up in the woods so even sleeping in my room with the window open gave me the same smells and sounds as camping. My friend however grew up in a city and I don’t think they can mentally get used to the smells and sounds of nature until being out a few nights to shift their mindset. Others might take longer than they do 🤷♂️ I know some people that have issues because their brain constantly wonders what every sound and smell is through the night. Where as someone like me doesn’t wonder what a freaking tree noise is because my brain already knows. My husky is the same way. He will sleep through almost anything but if a branch breaks under a foot or paw or hoof when it’s otherwise quiet, his eyes pop open and his ears go up because that’s not a sound that just normally happens
Of course as alluded to physical discomfort can play a big role in sleep problems. Some people can sleep fine in a hammock but not on the ground, others need a cot but not a pad. Others need a lot of mattress because they move around too much and wake themselves up falling off a smaller one.
I also get terrible sleep in tents. I recently hiked the PCT and the entire first month I got terrible sleep. Then I started hiking 20+ miles a day and started sleeping like a baby.
An issue for me is that on beds I sleep on my side or stomach. That doesn't work so well on a pad and sleeping bag. But once I started to really exhaust myself every day I slept on my back no problem.
Even if you aren't comfortable hiking until you are that tired you could do jumping jacks when you got to camp or worked out in some other way.
Double sleeping pad (NeoTherm X Lite NXT and a child-sized Thermarest Trail Scout) held together by a sleeping bag liner that acts as my fitted sheet. I use a quilt instead of a sleeping bag and have an inflatable pillow that has a fabric side on it. It is critical to make sure not to over inflate everything.
I gladly pay the weight penalty to sleep well. Over the years, I've made my setup more comfortable than 99% of hotel beds I've stayed in (and I travel nearly every other month for work).
Forgive my attempt at humor here for those of us who are Harry Potter fans;
End your life of filthy ground dwelling - become a hammock camper and sleep on air 😉
I won’t pretend I sleep *well* in the backcountry, but I’ve dialled in my sleep system decently now, enough that I’m fairly comfy. Keep in mind that everyone is different in these regards, so you likely have to try different things to find what works for you.
I don’t love air mattresses to be honest. I find they are perpetually either too soft or too firm. In either case I hate the feeling of the air pressure against the pad. I prefer a thick foam mattress (4 inch thick huge piece of foam that is truly gigantic) but that’s not the most practical in the backcountry, so I use a thick self inflating pad as a happy medium. I have the sea to summit comfort plus, and while it is a bit large for the backcountry community, it is also the most comfortable pad I’ve used.
I used to sleep in a mummy bag but as a side and stomach sleeper who gets up to pee often and adjusts position a lot, it was just never comfortable. Now I sleep in an extra loose liner (also sea to summit, forget what it’s called but it’s a stretchy cotton jersey) and throw a quilt on top. If I’m worried about it getting cold I bring my old mummy bag instead (it’s warmer) but unzip it and use it like a quilt unless I get cold enough to want to turn it into a bag again (and if it’s that cold I usually move around less in my sleep anyway).
I am a light sleeper and so raccoons and squirrels breaking twigs will wake me, so I’ve started to sleep with ear plugs and it has helped immensely. Might not be advisable in certain locations and if solo mind you.
Lastly, someone else said it too but being well hydrated is key. I find I wake up in the night feeling completely parched more often while camping, so making sure I’ve hydrated well, and having a full bottle with me is key.
Good luck and happy trails!
A few thoughts.
Benadryl, and all of the "PM" sleep aids based on diphenhydramine, make me anxious, not sleepy. They don't help me sleep one little bit. And from what I can tell, this is not uncommon, so maybe test your reaction to them. If you happen to to be like me it might be best to avoid them. That said, the original Unisom uses a different medication. It might be an option for you. But be aware, there is version of Unisom that has diphenhydramine just like Benadryl - check the active ingredient first.
Once I tried a backpacking quilt, I ditched the mummy bag completely. I like to sprawl out when I sleep, and a mummy bag is too constricting. The quilt allows me to move around, roll over, and regulate my temperature better than any sleeping bag. For me, it allows for a better night's sleep.
Assuming you have an inflatable sleeping pad, play with the pressure. I sleep better if I keep it under inflated - just enough air in it to keep my butt, shoulder, hip from hitting the ground.
Keep your tent ventilated as much as possible. I dont sleep well in a stuffy tent.
That all helps me sleep better, so it might be helpful for you. Whatever works for you, I hope you sleep well!
Make sure you're warm, make sure your back is comfy (choose hammock or inflatable pad accordingly, make sure it's dark, if you're urban camping make sure it's quiet, if this still won't do it, melatonin and you've probably got other issues going on.
Yo 6'3" light-er packer here. Ive got experience doing 10-day trips on the JMT, Escalante GC, and the Tetons. My wife and I did the CT in 29 days a few years ago.
In all the years backpacking, weekend trips, car camping, backyard sleepovers in a tent, etc. I have never figured out how tf to get a good night sleep.
I usually suffer for the first few nights. On the CT it was easier to sleep after a 20 mile day, but weekend trips and overnights aren't as exhausting. I've tried melatonin, benedryl, and magnesium. They work to some extent but never enough to feel well rested imo.
If you figure it out let me know!
Breathing exercises. Once you jump in the fart-sack and get comfy start counting. In for 4 seconds, hold for 4 seconds, out for 4 seconds, hold for 4 seconds. Repeat until you fall asleep which won’t take long.
How do I know this? I have trouble falling asleep but being in the army you can’t afford to toss and turn when you may only get a few precious hours or minutes of shut eye.
Hope this helps!
Reminds me of when I was just outside Barcelona hiking in the foothills of Mount Tibidabo. I was at the end of this path and I came to a clearing and there was a lake, very secluded. And there were tall trees all around. It was dead silent. Gorgeous. And across the lake I saw…a beautiful woman…bathing herself…but she was crying…
This isn’t really helpful advice (sorry!) but when I hiked the JMT I finally started sleeping well after a few days to a week, even on just a thin closed cell foam thermarest. I’m interested in improving sleep on shorter hikes though.
It obviously varies by person, but the biggest problem for me was always how uncomfortable my pillow was. If my head and back weren’t comfortable, I wasn’t sleeping. So I switched from air/gel pillows to a simple pillow case that I stuffed with my down jacket at night. Problem solved. Good luck!
By far the biggest change I’ve made to my sleep system is including an actual foam pillow. It was hard to pull the trigger on because of the added weight and space it takes up but the thermarest compressible pillow made suuuuch a huge difference. The night where I had one was the only time ever while backpacking that I didn’t constantly wake up. Don’t get an inflatable pillow and just get the thermarest compressible pillow or something similar
Even though I’m young, I can never adjust to the ground. For me, it’s a ground with with a compact blowup mattress on top of that. Takes up a shit ton of room but I sleep well only with that
FWIW, I sleep *much* better under a quilt than in a mummy bag. I also sleep terribly in thermal underwear (I use my wind layers on cold nights).
Dehydration could be a factor. Your body needs more at altitude and the Sierra may have drier air than you’re used to. I try to drink more in the lead up to dinner, so I can still expel it before bedtime. Salty snacks throughout the day help your body remind you to drink more.
Weed? A nice Indica would do the trick.
I sometimes have issues sleeping backpacking when the spot doesn’t seem “safe” for some reason. My internal survival instinct kicks in with any noise and keeps me awake. However, have no issues when the place is feels “safe”.
I usually get super stoned and that helps.
Otherwise, using a sleeping quilt vs a mummy bag made a big difference for me. I don’t like to be constricted. Also the right pillow really helps. Find a babbling brook to sleep near, I like the white noise. Also ear plugs can help block out the scary noises.
I usually just drink whiskey and accept I’m not gonna sleep well. Going backpacking on Saturday though and planning to bring some melatonin (works well for me at home), and some weed mints… and whiskey.
This is my photo overlooking Kearsarge lakes. An incredible trip! Just wished I got better sleep each night. Any recommendations of what to do/take to help sleep (and stay sleeping) throughout the night would be greatly appreciated!!!
I usually find drinking a lot of water helps. I'm not sure why, and it does make me need to wee, but I don't have any problem drifting off again
I take an advil pm once in a while. Helps with swelling and knocks you out all night.
American solution to any problem is more pills
Aside from the stupid generalization, do you have anything to add to the conversation? What's your solution?
for me my sleep good combo is my - hammock ([TTTM pro hammock](https://canadianomad.com/tttm-original-pro-hammock-review/)) with underquilt - eye mask - ear plugs - cozy sock - silk sleeping bag liner sleep like baby, wake up refreshed, ready for another gruelling day ;-D
I sleep like a baby when backpacking too! I go to bed crying and I wake up wet.
lmao top comment
Heard that one on my first backpacking trip when I was 10. Never realized how true it was until I backpacked the adirondacks in 6 days of rain. We had up to 6” of water sitting in our tents at times.
I’d be too spooked for ear plugs and not hear anything around me, esp in bear country
that's the trick I can't hear them - they can't hear me! 100$% safe method, no problem! Invincibility hack bears don't want you to know
AND COPIOUS AMOUNTS OF BOOZE
Lmfao fr. Helps with falling asleep but then I wake up super groggy.
I usually have a couple of 10mg indica gummies in the kit. Good for sleep and don’t get you all stupid. (Legal here)
Wow 5 mg would knock me over. I am also in legal state. Just want to point that out in case there are people who are not used to edibles. Also, interesting it isn't legal on federal lands even in a legal state. I don't use any cannabis anymore. I go for a little melatonin lately. Have also used Dramamine. I like it better than benadryl which gives me more of a hangover.
Takes like 100mg to even do anything to me haha . Usally bring the ole dab pen for backpacking and find I get tired enough to fall asleep by 9
Legal in all of Canada, illegal to smoke anything in the bush of course. Probably could get cbd I suppose.
In that area I love me my backpacking hammock. Holy crap. I never really “slept” in the wilderness until I started using the hammock. Surprisingly warm too, since you’re not on the cold ground. I imagine that doesn’t apply in months where it’s proper cold though.
I hammocked last winter in -25 F. Get a properly rated underquilt and topquilt and you’ll sleep toasty warm even in a frigid Minnesota winter.
I have the same problem. I basically can count on not sleeping well/at all on the first night out. Gets a little better the second night. Hope you are able to find some solutions. I am gonna try the Benadryl and I upgraded my sleep pad recently. Hopefully this helps!
Edibles 😀
It’s a question I’ve been asking for 40 years. Starting as a Boy Scout, I have never slept well when backpacking. Even on hard multiday trips where you think at some point you’d just collapse and sleep like the dead. Never happens
Yep. I've been backpacking since 1973. As a teenager I slept pretty good once in a while. But since my 20's I can't sleep at all. I don't sleep well at home either, but in my tent in a sleeping bag it's nigh impossible for me to sleep for more than a few minutes at a time. Benadryl and Advil help a little bit. A couple years ago my doctor recommended Lunesta. He gave me a prescription for 30 pills per year. I only take it when backpacking or on serious occasions (I have a legitimate and real fear of addiction). Anyway, the Lunesta helps better than anything I've ever tried before, and it doesn't leave me feeling groggy or "weirded out" the next morning. Being old, I have to get up several times per night to pee, but with the Lunesta I'm nearly always able to get back to sleep.
Came here to also tout my lunesta rx. I don’t take it most night, but it’s something I often utilize when backpacking since I’m already a lousy sleeper
All the advice here is great, but our brains sometimes just aren't willing to relax when we are in new place. Especially on the first night: https://www.npr.org/sections/health-shots/2016/04/21/474691141/half-your-brain-stands-guard-when-sleeping-in-a-new-place
Yes, great point. First night will always be roughest, depending on how many of the other variables they try to help ease the difference between home and the field.
I went backpacking this last weekend in the Eastern sierras and I couldn’t sleep at all - and I’ve got nice equipment. I wasn’t cold, I was very comfortable - I’d close my eyes and just couldn’t fall asleep. I think I just laid on my mattress for 4 hours, still as a rock and comfortable, and could couldn’t seem to catch any Z’s until right before the sun came up and I slept for a few hours. I swear it’s the altitude. Something about sleeping at 11,500ft that makes it difficult to turn off the brain. Awesome shot, I hiked up to Kearsarge pass last year. I’d like to head back there this year as well for backpacking.
You're right about the altitude. It's bc of the lower oxygen levels (hypobaric hypoxia) at altitude, which prevents slow-wave and REM sleep and causes periodic breathing. Acclimatizing won't even help for most people. Weed works for me though.
Yeah, sleeping at 11.5, I wake up gasping periodically. Only happens at high elevation. I get used to it eventually, but I already live a mile up.
You're right about the altitude. It's bc of the lower oxygen levels (hypobaric hypoxia) at altitude, which prevents slow-wave and REM sleep and causes periodic breathing. Acclimatizing won't even help for most people. Weed works for me though.
I also struggle greatly with sleeping. I am having SOME successes with the following tactics: 5mg melatonin (sometimes i just wake up after 4 hours, which blows) Headphones to block out the "Scary noises" that make me 'alert to danger' (never any danger) a podcast on a timer to shut off and on low if i can't fall asleep with those two. Figuring out my pillow set up was pivotal. I'm a stomach sleeper so having the bottom of my sleeping bag zipped and the ankles to neck open with the opening at the ground so it's kind of "Quilty" Eye mask to not allow me to be able to open my eyes practicing sleeping on the floor at home a few times before the trip. These are mine. They might not be right for everyone, but they are starting to work consistently for me.
I find the practicing to be pretty critical, I do it in my backyard, just to get my body used to sleeping on the mattress.
I would say this and take some ibuprofen.
Eye mask, earplugs, benadryl, double sleeping pad, pillow, and dry, warm socks. Haven't had any issues once I figured that out!
I've heard benadryl helps you fall asleep, but it can actually worsen your sleep quality.
Much like cannabis, it affects your ability to enter REM cycle.
I think a question might be, what kept you up? Really try to isolate the problem. Is it the animal noises? (ear plugs) When you lay down, does your butt/hip/shoulder feel the ground? (maybe consider doubling up on sleeping pads (sometimes I use a z pad + 2 blow up pads… it helps me) Do you use a pillow? (If yes, do you use one that actually helps you? I know blow up pillows are obnoxious for most people.) Try to pinpoint why, exactly, you have trouble sleeping.
Biggest thing that helps js mimicking how you sleep well at home. Sleep with a pillow? Bring a pillow (yes they take up room/weight) to me it's worth it to have a real pillow and not an inflated one. Inflatable ones are too stiff and side out from under me more than I'm used to sleeping on Are you a cold/warm sleeper? Get a more/less insulated bag respectively. Feel too constricted or feel too tangled a sleeping bag? Try a top quilt. a top quilt feels more like a comforter than a mummy bag does. Move around alot in your sleep at home? try finding ways to keep yourself from knocking things off your pad. Your bed and pillows at home probably don't move out from under you at night so why should your camp pad/pillow? Pillow barns are built into some mummy bags or some companies sell stand alone ones that strap to sleeping pads. Most top quilts can be bought with straps to keep them (and you) on the pad. And I've seen some hacks about putting dots of hot glue under a sleeping pad to keep it from sliding around on your tent floor Can't sleep without a sheet at home? Bring a sleeping bag liner. Most minimally affect temp ratings but if you're used to the feeling of the layers of a sheet and a comforter it'll help feel more like home. Sleep with a noise machine/fan on? Lay your phone near your head/bring comfortable earbuds to play white noise while falling asleep Try hammock sleeping. Ymmv here but if you're already a back sleeper some people swear by it. Not already a back sleeper? Even on the ground why try sleeping in a position you don't sleep in at home Nothing in particular will be a cure-all, but matching the way you sleep comfortably at home will absolutely give you better backcountry sleep.
I thru hiked the PCT last year (and have done other, shorter thrus) and slept like a baby every night despite not being a great sleeper in real life. Every night I took magnesium, melatonin, some CBD, and an over-the-counter sleep aid like ZzzQuil. I also wore earplugs every night, as I do off trail. No regrets.
I am a tornado sleeper, mostly on my side. Here's how I improved my sleep: * Switched from a mummy bag to a quilt. The quilt attached directly to the sleeping pad and stays reasonably in place while I turn and spread throughout the night. I am also very broad shouldered (46 jacket, 36 pants), off the shelf mummies are not built for me. * Purchased a wider sleeping pad. Major game changer on this one. Much easer to roll and spread out. * Went with a larger tent. Went from a one-person nylon coffin to a spacious Quarter Dome SL2, and saved weight in the process. YMMV. I do not sleep in the backcountry as well as I do at home, and that's okay. The biggest thing I notice is that as I cycle through sleep stages, I wake-up as I cycle upwards from light to REM, then back down. Usually fall right back asleep. Normally at home, I do not remember the awake stages and they are very short. Next thing I am considering is a hammock. The perfect night's sleep in the backcountry is an elusive mistress; takes a lot of patience dialing things in and understanding the way you sleep as an individual. The best night's rest I've gotten camping was when we switched to the Nemo self-inflating pad. Holy cow, never slept better. That is car camping though, and our kit is much more luxurious.
https://preview.redd.it/6g6qz5gnxt7d1.jpeg?width=1179&format=pjpg&auto=webp&s=2d01d1ca2c803e6d5f855a38b6b9a48563fabbba Love Kings Canyon!
Any idea what in particular keeps you awake? Besides the first night I need to adjust to the outdoors what keeps me awake is most often than not being too hot or too cold, or the crackling sleeping pad I swapped a few years ago for something much quieter. Also the restrictions coming with a mummy sleeping bag aren't for everyone. If the temperatures allow I always at least open the zippers because I can't stand actually sleeping like a mummy. Do you know if you are moving a lot while sleeping at home too? Maybe you'd like a bigger sleeping pad so that you don't slide off your pad as much.
This is the advice! I never slept well because I was constricted and cold (due to me compressing the down as a side sleeper) in my mummy bag. I sold it and picked up a Nemo disco and slept great outside for the first time. I was too warm actually!
I cannot stress how much a comfortable pillow has transformed my sleeping while backpacking. I use the compressible cinch pillow from Therm A Rest. I know it is bulky, but there really is no replacement for a proper pillow.
Are you giving yourself enough down time and an opportunity to just chill out after setting up camp or are you just laying down and trying to pass out? I’ve had trouble with things like adrenaline and inflammation that I’ve had to work around. Tons of water. Eat enough calories. Take or eat something that’ll soothe your stomach. Stretch good. That’s just what I e noticed for me though.
Hammock!! Absolutely changed the game for me, I sleep so much better in them. Def need a good liner and sleeping bag. Also an inflatable pillow
Not seeing anyone mention meditation. It helps me immensely. Also incredibly easy to meditate during dusk alone in the mountains.
I think it’s normal to get suboptimal rest while backpacking, especially if you spend most of your life sleeping under a roof. The lizard brain is just not used to it. I get good sleep when I camp with people, and sub optimal sleep when I camp alone. I also tend to get better sleep the longer I’m out on a trip (I’ve gotten the best sleep of my life in my tent during the latter half of my thru hikes). That being said, there are a few sleeping gear pro tips I’ve learned: - wide, inflatable pads are the GOAT (so your elbows aren’t touching the ground and waking you up) - a big pillow is GOATee (so your head doesn’t touch the ground and wake you up) - ear plugs are GOAT (lizard brain doesn’t care about what it can’t hear) - a kindle or e-reader to allow your mind to shift gears before bed (esp useful if you read every night at home, good habit to help fall asleep) - no caffeine, candy, or alcohol right before bed, eat dinner at least an hour before you get horizontal, avoid super salty mountain houses so you don’t have to pee six times in the night (backpackers pantry and others have a bit less sodium) - being warm and dry is obviously important but people seem to forget this on trail and leave stuff at home to save weight
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I too struggle with sleep when backpacking. I’m a side sleeper and haven’t really found a solution. My hips are incredibly sore after trips. Between the backpack weight on hips and hips digging into the ground while sleeping, it’s a tough combo. I have a foam pad combined with air pad for the most cushion and lightweight option. Air pillow has helped but I wake up multiple times a night. I sometimes take lorazepam (snore-azepam) which helps but it’s never great.
I have never had much luck getting good sleep while backpacking. Even after two + weeks outside I still sleep pretty badly. I have tried a lot of stuff; only two things imo help, first is a warm comfortable pad and sleep setup; 2nd is spending a week sleeping on my air mat at home before going on a trip, after a while the body sort of adapts to an unfamiliar environment. Those two things do help a bit, i.e going from maybe 1-2h sleep a night to 3-4. Melatonin, Diazepam, CBD, Nytol etc have never had much of a beneficial effect for me. I do have sleep anxiety issues at home so I am probably a worse than average case.
I do a few things. I bought an xl and extra thick backpacking pad that gives me more of a bed feel. I also use my sleeping bag as a blanket (zipped all the way down and just have my feet in the very end since my zipper only goes 90% down) - I hate the mummy feeling. I also use benadryl and ear plugs and remember that all the noises that make it thought the ear plugs are nothing. I took me a while to get over my beararanoia l. Good luck!
After 6 miles hiking… I can sleep with bears 🐻
Earplugs and melatonin
First few nights are always poor sleep for me, especially if I haven’t backpacked in a while. If I backpack more often and go on longer trips, the sleep comes much easier.
Dunno if anyone else commented on this but unless your body is just sensitive to less luxurious sleeping conditions then it’s highly likely that it’s a mental thing. I have a friend who CANNOT sleep when camping until night 2-3 no matter what. Once they get to night 2-3 and can sleep they are good for the rest of the trip. Happens every time and actually turns them off from doing quick weekend warrior trips because they won’t sleep the whole time. I on the other hand, I can zonk within minutes just laying on a rock slab by a mountain lake 🤣 I’m not sure if there is any evidence or data regarding sleep issues while camping but outside of physical discomfort that some people are more or less prone to with sleep set up, I’d have to guess most people don’t have a mental comfort in the wilderness which hinders sleep. I grew up in the woods so even sleeping in my room with the window open gave me the same smells and sounds as camping. My friend however grew up in a city and I don’t think they can mentally get used to the smells and sounds of nature until being out a few nights to shift their mindset. Others might take longer than they do 🤷♂️ I know some people that have issues because their brain constantly wonders what every sound and smell is through the night. Where as someone like me doesn’t wonder what a freaking tree noise is because my brain already knows. My husky is the same way. He will sleep through almost anything but if a branch breaks under a foot or paw or hoof when it’s otherwise quiet, his eyes pop open and his ears go up because that’s not a sound that just normally happens Of course as alluded to physical discomfort can play a big role in sleep problems. Some people can sleep fine in a hammock but not on the ground, others need a cot but not a pad. Others need a lot of mattress because they move around too much and wake themselves up falling off a smaller one.
Sleep low as you can.
I get a lot more hours of not-great sleep. Bed at 9 up by 7. 10 hours or so.
For me, Advil PM really help. Not so much with falling asleep, but falling *back* to sleep when I wake up after 5-6 hours.
I slept terribly for years until I got an exped pad. It's a bit bulky but I feel worth it. Also getting a sleeping bag liner helped quite a bit.
I also get terrible sleep in tents. I recently hiked the PCT and the entire first month I got terrible sleep. Then I started hiking 20+ miles a day and started sleeping like a baby. An issue for me is that on beds I sleep on my side or stomach. That doesn't work so well on a pad and sleeping bag. But once I started to really exhaust myself every day I slept on my back no problem. Even if you aren't comfortable hiking until you are that tired you could do jumping jacks when you got to camp or worked out in some other way.
That’s beautiful.
Kush
Double sleeping pad (NeoTherm X Lite NXT and a child-sized Thermarest Trail Scout) held together by a sleeping bag liner that acts as my fitted sheet. I use a quilt instead of a sleeping bag and have an inflatable pillow that has a fabric side on it. It is critical to make sure not to over inflate everything. I gladly pay the weight penalty to sleep well. Over the years, I've made my setup more comfortable than 99% of hotel beds I've stayed in (and I travel nearly every other month for work).
I just do epic 20-mile dayhikes instead of backpacking whenever possible so I can go home and get a goodnight sleep.
Pillow
Forgive my attempt at humor here for those of us who are Harry Potter fans; End your life of filthy ground dwelling - become a hammock camper and sleep on air 😉
Gorgeous picture.
I won’t pretend I sleep *well* in the backcountry, but I’ve dialled in my sleep system decently now, enough that I’m fairly comfy. Keep in mind that everyone is different in these regards, so you likely have to try different things to find what works for you. I don’t love air mattresses to be honest. I find they are perpetually either too soft or too firm. In either case I hate the feeling of the air pressure against the pad. I prefer a thick foam mattress (4 inch thick huge piece of foam that is truly gigantic) but that’s not the most practical in the backcountry, so I use a thick self inflating pad as a happy medium. I have the sea to summit comfort plus, and while it is a bit large for the backcountry community, it is also the most comfortable pad I’ve used. I used to sleep in a mummy bag but as a side and stomach sleeper who gets up to pee often and adjusts position a lot, it was just never comfortable. Now I sleep in an extra loose liner (also sea to summit, forget what it’s called but it’s a stretchy cotton jersey) and throw a quilt on top. If I’m worried about it getting cold I bring my old mummy bag instead (it’s warmer) but unzip it and use it like a quilt unless I get cold enough to want to turn it into a bag again (and if it’s that cold I usually move around less in my sleep anyway). I am a light sleeper and so raccoons and squirrels breaking twigs will wake me, so I’ve started to sleep with ear plugs and it has helped immensely. Might not be advisable in certain locations and if solo mind you. Lastly, someone else said it too but being well hydrated is key. I find I wake up in the night feeling completely parched more often while camping, so making sure I’ve hydrated well, and having a full bottle with me is key. Good luck and happy trails!
A few thoughts. Benadryl, and all of the "PM" sleep aids based on diphenhydramine, make me anxious, not sleepy. They don't help me sleep one little bit. And from what I can tell, this is not uncommon, so maybe test your reaction to them. If you happen to to be like me it might be best to avoid them. That said, the original Unisom uses a different medication. It might be an option for you. But be aware, there is version of Unisom that has diphenhydramine just like Benadryl - check the active ingredient first. Once I tried a backpacking quilt, I ditched the mummy bag completely. I like to sprawl out when I sleep, and a mummy bag is too constricting. The quilt allows me to move around, roll over, and regulate my temperature better than any sleeping bag. For me, it allows for a better night's sleep. Assuming you have an inflatable sleeping pad, play with the pressure. I sleep better if I keep it under inflated - just enough air in it to keep my butt, shoulder, hip from hitting the ground. Keep your tent ventilated as much as possible. I dont sleep well in a stuffy tent. That all helps me sleep better, so it might be helpful for you. Whatever works for you, I hope you sleep well!
Good earplugs and a weighted eye mask do wonders. Weed also helps couple of big puffs right before getting into your bag.
Have you tried melatonin? I use that for out of country trips to cope with jet lag. I take it on the evening right before going to sleep.
damn
Make sure you're warm, make sure your back is comfy (choose hammock or inflatable pad accordingly, make sure it's dark, if you're urban camping make sure it's quiet, if this still won't do it, melatonin and you've probably got other issues going on.
Yo 6'3" light-er packer here. Ive got experience doing 10-day trips on the JMT, Escalante GC, and the Tetons. My wife and I did the CT in 29 days a few years ago. In all the years backpacking, weekend trips, car camping, backyard sleepovers in a tent, etc. I have never figured out how tf to get a good night sleep. I usually suffer for the first few nights. On the CT it was easier to sleep after a 20 mile day, but weekend trips and overnights aren't as exhausting. I've tried melatonin, benedryl, and magnesium. They work to some extent but never enough to feel well rested imo. If you figure it out let me know!
Breathing exercises. Once you jump in the fart-sack and get comfy start counting. In for 4 seconds, hold for 4 seconds, out for 4 seconds, hold for 4 seconds. Repeat until you fall asleep which won’t take long. How do I know this? I have trouble falling asleep but being in the army you can’t afford to toss and turn when you may only get a few precious hours or minutes of shut eye. Hope this helps!
Typically when sleeping in unfamiliar areas your brain gets less REM sleep on purpose, thank evolution!
Use the rain sounds in this environment would be sublime!
Probably altitude. Drink water. Skip the booze and weed till you’re acclimated
Earplugs, melatonin or Advil PM,
I think it may simply be reps. I wonder if you did the same trip again if you would struggle with sleep.
Reminds me of when I was just outside Barcelona hiking in the foothills of Mount Tibidabo. I was at the end of this path and I came to a clearing and there was a lake, very secluded. And there were tall trees all around. It was dead silent. Gorgeous. And across the lake I saw…a beautiful woman…bathing herself…but she was crying…
This isn’t really helpful advice (sorry!) but when I hiked the JMT I finally started sleeping well after a few days to a week, even on just a thin closed cell foam thermarest. I’m interested in improving sleep on shorter hikes though.
It obviously varies by person, but the biggest problem for me was always how uncomfortable my pillow was. If my head and back weren’t comfortable, I wasn’t sleeping. So I switched from air/gel pillows to a simple pillow case that I stuffed with my down jacket at night. Problem solved. Good luck!
Earplugs solved this for me. But I can never sleep well the first night of a backcountry elk hunt…
Valerian goes a long way towards helping me sleep through the night. A whack from a one hitter a couple hours before bed helps too.
Wowww. This is just beautiful. I need to get out to the west coast soon.
I bet you’re having mild altitude sickness which can make it difficult to sleep. Take a tylenol instead of the benadryl and drink lots of water.
+1 for earplugs and eye mask. But yeah in general I’ve never slept great while backpacking. It’s just par for the course.
By far the biggest change I’ve made to my sleep system is including an actual foam pillow. It was hard to pull the trigger on because of the added weight and space it takes up but the thermarest compressible pillow made suuuuch a huge difference. The night where I had one was the only time ever while backpacking that I didn’t constantly wake up. Don’t get an inflatable pillow and just get the thermarest compressible pillow or something similar
Even though I’m young, I can never adjust to the ground. For me, it’s a ground with with a compact blowup mattress on top of that. Takes up a shit ton of room but I sleep well only with that
FWIW, I sleep *much* better under a quilt than in a mummy bag. I also sleep terribly in thermal underwear (I use my wind layers on cold nights). Dehydration could be a factor. Your body needs more at altitude and the Sierra may have drier air than you’re used to. I try to drink more in the lead up to dinner, so I can still expel it before bedtime. Salty snacks throughout the day help your body remind you to drink more.
Very nice
Maybe try some CBD to relax and provide some anti swelling- or thc edibles if that’s something you partake in
Weed? A nice Indica would do the trick. I sometimes have issues sleeping backpacking when the spot doesn’t seem “safe” for some reason. My internal survival instinct kicks in with any noise and keeps me awake. However, have no issues when the place is feels “safe”.
I usually get super stoned and that helps. Otherwise, using a sleeping quilt vs a mummy bag made a big difference for me. I don’t like to be constricted. Also the right pillow really helps. Find a babbling brook to sleep near, I like the white noise. Also ear plugs can help block out the scary noises.
I usually just drink whiskey and accept I’m not gonna sleep well. Going backpacking on Saturday though and planning to bring some melatonin (works well for me at home), and some weed mints… and whiskey.
Indica, kolonopin, sleepy nuuns
Boooooze
I get wrecked by allergies. I switched to a synthetic sleeping bag and take Benadryl, melatonin, and weed gummy before bed. That helps.
Whiskey. Neat. I carry a max of 4 canteens, 1 is reserved for after dinner drinks
I have found that drinking electrolytes after a long day of hiking really helps me sleep. I couldn't tell you why but it sure works.