Sleep on the Road: Simple Strategies for Touring Musicians
Disclaimer: These blogs and pages are for informational and educational purposes only. I am not a medical professional, and nothing in this resource should be taken as medical advice. Always consult with a qualified healthcare provider before making changes to your diet, lifestyle, or health routine.
Let’s face it — touring isn’t exactly known for promoting great sleep habits.
Between late-night gigs, early morning drives, loud hotel rooms, and weird schedules, getting quality rest as a musician can feel like a luxury. But here’s the truth: sleep isn’t a bonus — it’s a necessity. If you want to perform your best, feel good, and stay sharp on the road, you’ve got to make sleep a priority.
Trust me, I learned this the hard way.
So here are a few simple strategies that helped me improve my sleep on tour — no fancy hacks, just small changes that add up.
1. Create a Wind-Down Routine
After a high-energy show, it’s not easy to just flip the switch and fall asleep. That’s why having a wind-down routine matters. It can be as simple as dimming the lights, putting your phone on “Do Not Disturb,” doing a little stretching, or listening to a calm playlist or podcast. Whatever helps signal to your brain that it’s time to chill — do that, consistently.
2. Pack the Sleep Essentials
You don’t need a suitcase full of sleep gear, but a few basics can seriously upgrade your sleep on the road. My go-to list:
Earplugs or noise-canceling earbuds
Sleep mask (those tour bus lights don’t turn off themselves)
White noise app or small portable fan
Melatonin or magnesium (if that works for you — check with your doctor if you’re unsure)
These little things can make a big difference when you’re trying to fall asleep in unfamiliar places.
3. Watch the Caffeine Timing
Coffee is life — I get it. But drinking caffeine too late in the day can mess with your ability to fall asleep later. I try to cut myself off in the early afternoon if I know I’ve got a long night ahead. You’d be surprised how much better your sleep feels when your body isn’t still running on fumes from a 6 p.m. energy drink.
4. Keep a Loose Sleep Schedule
Touring means every day looks different. But try to keep some sort of rhythm with your sleep. Even if your bedtime shifts, aim to get 7-8 hours when you can, and try not to swing wildly from 4 hours one night to 12 the next. Your body thrives on consistency — even just a little.
5. Nap Smart
Sometimes, a quick nap is your best friend. But keep it short — 20 to 30 minutes max — and avoid napping too late in the day or you might have trouble falling asleep later. A quick nap can be just the thing to recharge before load-in or soundcheck without throwing off your whole night.
Getting good sleep on tour is totally possible. It might take a little extra effort, but it’s worth it. You’ll feel better, play better, and avoid that foggy, run-down feeling that can suck the fun out of the road.
Remember, rest isn’t weakness. It’s fuel for the long haul.
Sleep well — and keep creating.
Check out my resource page for a downloadable PDF of these tips!
— Nick