Sleeping at altitude can be challenging. If you’ve been following this blog, you know sleep disruption at elevation IS a thing and for a host of reasons. Here’s a quick refresher from a post we did on social media.
I (Will, founder of ALTISNOOZE), struggled for years to get good sleep on my alpine adventures. It put a serious damper on the experience. That has changed. I've learned that there are simple steps you can take to set yourself up for getting restful sleep at elevation.
Here are 6 practical tips to help you get some Zzzs and enjoy the rare air at altitude.
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Ascend Gradually
The Centers for Disease Control and Prevention (CDC) advises that ascending slowly is the best way to avoid altitude sickness and cautions specifically against going from a low elevation to greater than 9,000 ft in 1 day. Spending a night in Denver on your way from sea level to one of the Colorado ski areas can make a difference. It gives your body time to gradually adapt to decreased oxygen levels, which will reduce sleep disturbances. It also lessens the chances of other symptoms of altitude like headaches and nausea that can complicate sleep.
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Pace Yourself
Try not to go full-out on day one. Give your body a minute to adjust before diving straight into a first-chair to last-lift day of skiing, or the equivalent for hiking or biking. The mountains aren’t going anywhere.
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Hydrate (But Don't Overdo It)
While it’s a good idea to drink water regularly, Dr. Peter Hacket, a world-renowned expert in high-altitude medicine, cautions that hydration doesn’t protect against altitude illness and that it’s possible to go overboard. “You only need an additional liter to a liter and a half of water at altitude. Too much water is harmful and can dilute your body's sodium level (hyponatremia).” As a rule of thumb, he suggests aiming for pale-yellow urine. If it’s crystal clear, you’re overdoing it. If neon yellow, drink up.
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Limit Alcohol and Caffeine Intake
Both alcohol and caffeine can interfere with sleep. While alcohol has a sedative effective up front, experts agree it has a net negative impact on sleep quality and duration. (If you wear a fitness monitor, you can directly see alcohol's impact on sleep quality.) Caffeine can keep you awake if you have it in the PM hours. It's best to limit both, especially in the hours leading up to bedtime.
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Create a Comfortable Sleeping Environment
According to Dr. Michael Breus, a globally recognized sleep expert, you can help tee up a good night’s rest by ensuring your sleeping area is cool, dark, and quiet. Have an eye mask and earplugs on hand to block out light and noise. A comfortable bed (or sleep pad if you’re camping) can also make a big difference in sleep quality at altitude.
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Consider ALTISNOOZE as a sleep + acclimatization aid
ALTISNOOZE is formulated specifically to support restful sleep and acclimatization. By improving oxygen utilization -- the underlying barrier to sleep and cause of altitude sickness symptoms -- ALTISNOOZE can help you get better sleep and accelerate your adjustment to altitude.
For many of us, our days in the mountains are precious. Don't let crummy sleep spoil the adventure.
Getting good rest at altitude is possible with a little structure and planning. Making the effort to put the tips above into play will be well worth it.