Eight tips how to beat backcountry insomnia
Do you have trouble sleeping in the backcountry? Some people do, particularly if it’s the first night out, especially if you’re coming from a stress in the city or after a long week of work, and just need some time to decompress. This is normal. Some nights, we may be so tired from hiking or skiing that our legs ache, your body is very tired but your mind is racing and you can’t for the life of you fall asleep.
Many people struggle with insomnia in the backcountry. Perhaps your mind is alert to the silence, or to the sound of rain or bugs hitting your tent, or to the wind.
Adults need about 7-9 hours of sleep every night. If you’re backpacking, hiking, skiing or otherwise active, you’ll need even more for your body to recover. So how can you get the sleep you need? Some solutions are psychological, some physiological:
1. Get super tired
This is easy enough to do, spend most of the day on the trail being active. If you’re physically exhausted, you’ll sleep better. Try to hike (or ski) as long as you plan to rest. This includes breaks.
2. Change into dry clothes
Though we don’t want to carry too much in our backpacks, it’s important to have a dry layer to change into after hiking or before sleeping. Wet, dank layers will speed cooling and make us chilled. To read about the best layers that keep you dry.
Since you probably won’t be washing after sweating (unless it’s summer and you can jump in a lake) the sweat on your skin will also dirty the inside of your sleeping bag.
Depending on the trip, I like to take a cotton shirt with me for sleeping as I’m tired from merino wool after wearing it all day, and merino long johns as they are light and pack small, but are warm.
3. Eat lots of carbohydrates
You can certainly cut down on carbs when you’re not active, like if you’re sitting at the office all day at work, but when you’re outdoors burning calories all day long, your body needs them to recover depleted glycogen stores.
Carbs make you tired. Have you ever wondered why you’re so sleepy after a big lunch? As your body metabolizes carbohydrates, they cause your blood sugar levels to go up and down and also make the chemical tryptophan, a protein associated with drowsiness and sleepiness, available to the brain.
4. Pack earplugs
Away from the city noise, the backcountry is usually quiet. But surprisingly, noises such as your tent mate snoring, something rustling around in the leaves, wind, or other white noises may keep you awake. The simple solution is to bring earplugs and wear them.
5. Bring a hat
Nights can be cool in the backcountry, even in the summer. If you’re in the mountains up in the alpine, it will always be chilly at night so you should dress for it. In case the top of your head finds it’s way out of the sleeping bag, wearing a hat will make sure your cold head or ears won’t keep you up.
6. Bring a small pillowcase
This is one of my favourites to bring. A pillow is not something a lot of us will carry with us in the backcountry, but a small pillowcase is very manageable. Fill this pillowcase with your clothes and you’ll have yourself a pillow. It’s such great comfort to be able to sleep on a proper cotton pillowcase out there. If you don’t have one, take an old cotton t-shirt and stuff your clothes into it. A down jacket inside a pillowcase makes a great pillow. It also keeps you from drooling on your clothes or sleeping bag!
7. Invest in a great sleeping pad
A hard, uncomfortable sleep can keep you awake no matter how tired you are. Don’t try to save weight or money by buying a cheap mat, invest it a good quality sleeping mat. Buy a mat that’s thick enough for the climate or season. The higher the R value, the warmer the mat will be. My personal favourite for year round use is the Exped Downmat – it’s great for summer or winter. Whether sleeping on the ground or on the snow, even on a glacier, I’m always warm.
8. Unwind before sleeping
Though a big day will help you sleep better, don’t push yourself too hard before bed. Sometimes on those really huge days, days that span 10-12 hours, I’m so exhausted that my muscles are still buzzing, and my mind is racing from all the adrenaline. It usually takes me some time before I feel relaxed enough to lay down and fall asleep.
The after effect of post exercise oxygen consumption, which is your body’s way of compensating for an oxygen deficit, can last for hours.
Make sure to give yourself plenty of time to unwind before going to sleep.
Do you sleep well in the backcountry? Comment below.
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