"Best for Snoring" ~ Sleep Foundation

"Best for Snoring" ~ Sleep Foundation

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Get Quality Sleep While Cruising

  • 4 min read


A full night of restful sleep is critical to an enjoyable vacation, but this can be hard to achieve while traveling. Especially on a cruise, where the schedules and surroundings tend to be hectic and disruptive. 

Constant motion, an unfamiliar environment, and ceaseless activity can make quality sleep a challenge—resulting in irritability, fatigue, or even illness. These factors can hinder one's ability to have a good time. 

The good news? A few simple strategies can tackle these challenges, enabling healthier sleep patterns aboard ship.

The Importance of Good Sleep


Healthy sleep is key to mental and physical rejuvenation. During sleep, the body repairs and restores itself while the brain consolidates and processes daily details and memories. 

The recommended 7-9 hours’ sleep allowance aids in regulating hormones, supporting the immune system, and improving mood and cognitive function—as well as maintaining overall wellness.

Making sleep a priority whenever you travel will rejuvenate and energize you, ensuring you have a better holiday experience.

Tips For Optimal Sleep on a Cruise Holiday

Implementing certain strategies can also make your cruise environment more conducive to healthy sleep. And getting a good night’s sleep each night prepares you to fully enjoy the next day’s adventures.

Here are tips on establishing healthy sleep habits while on board.

Cabin environment


One of the primary factors in getting a healthy night's rest on a cruise ship is selecting the ideal cabin. Suggestion: Choose a cabin on a lower deck near the ship's center to minimize the sensation of movement. Interior cabins are also a good sleep choice because they stay dark when the ship’s lights are shut off.

  • Request a cabin in a low-traffic location away from entertainment venues or elevator areas to reduce noise disturbances.
  • Adjust the thermostat to a pleasant sleep temperature.
  • Use comfortable linens. This can mean bringing favorite blankets and a pillow from home.

Sleep-Promoting Habits

A consistent routine will help regulate your body's internal clock while away from home.

  • Avoid heavy meals, caffeine, and alcohol at bedtime. These can reduce sleep quality.
  • If possible, stick to a normal sleep routine to maintain your body's natural rhythm. It's tough when on holiday with a busy schedule, but you’ll find it’s worth it.
  • Develop a bedtime routine to help you become relaxed and calm before lying down, like burning a lavender-scented candle, taking a hot bath, listening to soothing music, doing gentle yoga or meditation, or just reading.

Onboard activities


You'll want to remain active during the day to promote a good night's rest. However, it's essential to establish a balance to avoid overexerting, which can lead to restlessness at night. Enjoy the various activities while taking breaks to relax and recover…

  • Take advantage of cruise amenities like peaceful lounges and tranquil spas. These help guests unwind and reduce stress before falling asleep.
  • Use up all your energy before bed by engaging in physical activities throughout the day. Cruise holiday packages offer guests fitness classes as well as walking tours. With a full day of physical exertion, you'll be ready for your head to hit the pillow.
  • Avoid turning on the TV or scrolling the phone before lying down. The device's blue light can suppress melatonin production, keeping you awake longer. Screen time should end an hour or two before bedtime.

Motion sickness

The ship's gentle motion is soothing for some guests, but others can develop motion sickness, which may disrupt their sleep. Here are ways to mitigate motion sickness:

  • Maintain a well-ventilated cabin and avoid strong odors like heavy perfumes, cigarette smoke, and diesel fumes which can exacerbate the condition.
  • Keep your head still and rested against a seat back. Do not read or use your electronic devices.
  • Ginger ale and other non-caffeinated drinks are helpful for curbing nausea, as are plain crackers.

Prone to motion sickness? Don’t forget our suggestion to choose a cabin in the ship’s center, where the motion is less prominent. 

Noise and light management


The unfamiliar sounds associated with a cruise ship, like the engine humming or guests chattering in the halls, can be disruptive. Lights can be an issue, but the cabins are designed to be dark when the lights go out, especially the interior cabins.  

The balcony and outside-facing cabins are fitted with room-darkening curtains for a similar effect. Keeping the cabin dark helps signal your body that it's time to sleep, especially when traveling through varied time zones or extended daylight locations.

  • Avoid naps throughout the day to ensure you're tired when bedtime comes.
  • If your cabin is in a noisy location, use earbuds with pink noise technology to mask the external sound.
  • When light is a potential disruption to your sleep pattern, use an eye mask to keep it dark.

Getting a better night's sleep on a cruise holiday requires some planning and preparation with both your routine and environment. Implementing these strategies can improve your chances of waking up rejuvenated every day – energized and capable of enjoying your cruise experience to its fullest.


Wrapping Up

SoundOff Sleep noise-masking earbuds make an excellent companion when you want quality sleep on a cruise holiday. The proprietary pink noise technology effectively masks disruptive noises like a humming engine, snoring, or outside commotion, allowing sound sleep.

The pink noise emitted by SoundOff earbuds calms the mind and promotes more stable, deep sleep. This soothing sound mimics natural noises like waterfalls or rain. These organic sounds help the brain release serotonin, assuring quality sleep when away from home. 

Planning a cruise? Ensure you'll get your best sleep ever—despite all the activity and noise.

Investing in a pair of SoundOff Sleep noise masking earbuds with innovative pink noise technology is key to a genuinely renewing experience at sea.