Getting good sleep on a cruise ship can sometimes feel like hitting the jackpot. Between the excitement of your vacation, the constant motion, and those enthusiastic neighbors returning from the nightclub at 2 AM, catching those Z’s might seem challenging.
However, there’s no need to worry! These practical tips will help you sleep soundly, even when surrounded by the most festive cruisers.
12 Cruise Sleep Hacks, Tips & Tricks
1. Strategic Cabin Selection
Location matters more than you might think. Book a midship cabin on a “sandwich deck” (with passenger cabins above and below you) to minimize both motion and noise. These cabins are typically quieter since you won’t have the pool deck overhead or service areas below.
Avoid cabins near elevators, crew areas, theaters, or underneath the lido deck where deck chairs get dragged around early morning. Many cruise booking sites now allow you to see exactly what’s above and below your potential cabin, take advantage of this feature!
2. Create Your Sleep Sanctuary
Make your cabin feel like home with these sleep-friendly additions:
- A lightweight travel blanket that smells like home
- Your favorite pillow (vacuum-sealed bags save space)
- Photos of loved ones for your nightstand
- A small stuffed animal or comfort item (no judgment here!)
- Essential oil pillow spray with lavender or chamomile
The familiar sensory connections trick your brain into thinking you’re in your own bedroom, even when you’re miles out at sea.
3. Master the Art of White Noise
White noise machines are good, but dedicated sleep sound apps are even better. Download one before your cruise and pack a small Bluetooth speaker. Most apps offer various such as white noise, ocean waves, rainfall, or even the hum of an air conditioner.
For a low-tech solution, turn the air conditioning unit on continuous mode. The steady background noise masks hallway sounds and those late-night party-goers returning to their cabins.
4. Blackout Your Cabin
Cruise ship blackout curtains aren’t always as “blackout” as you’d hope. Pack magnetic hooks to ensure curtains stay completely closed. Magnet hooks stick perfectly to the metal cruise cabin walls.
Many cruise veterans even bring a few small binder clips to secure any stubborn curtain gaps.
For extra darkness, consider a lightweight sleep mask with contoured eye cups that won’t press against your eyelids. This is especially helpful during summer cruises to regions with late sunsets or early sunrises.
Related: 31 Cruise Cabin Essentials Every Cruiser Needs
5. Find Your Perfect Cabin Temperature
Most modern cruise ships allow individual temperature control. However, cabins can still run warm. Pack a small portable fan that can clip onto your bedside or desk. This serves two purposes, creating white noise while keeping air circulating.
For cabins that run cold, request an extra blanket on day one rather than suffering through a chilly night. Some experienced cruisers even pack a space-saving emergency thermal blanket just in case.
6. Try the “Grounding” Technique
When the ship’s motion disturbs your sleep, try this cruise-specific relaxation technique: lie on your back and imagine your body growing heavier with each breath, sinking into the mattress. Focus on the ship’s gentle rocking and mentally “sync” your breathing with it.
This mindfulness approach helps your brain interpret the motion as soothing rather than disruptive. Many cruisers report falling asleep faster when they work with the ship’s movement instead of fighting it.
7. Establish a Cruise Sleep Schedule
Vacation excitement might tempt you to stay up late and wake early to catch every activity, but sleep deprivation accumulates quickly. Try to maintain consistent sleep and wake times throughout your cruise.
If you’re crossing time zones, begin adjusting your schedule a few days before departure. Once onboard, spend plenty of time in sunlight during the day to help reset your internal clock to your new time zone.
8. Create a Pre-Sleep Routine
Design a 30-minute wind-down ritual to signal your body it’s time for sleep:
- Enjoy a caffeine-free herbal tea from the buffet
- Take a warm shower with lavender-scented products
- Read a physical book instead of scrolling on your phone
- Listen to a sleep meditation or gentle music
- Stretch gently to release muscle tension from walking around the ship
The key is consistency! Your brain will begin associating these activities with sleep, making it easier to drift off.
9. Be Strategic About Your Dining
Avoid the midnight buffet if you want quality sleep. Heavy meals, alcohol, and caffeine close to bedtime can disrupt sleep patterns significantly. Try to finish eating at least three hours before bedtime.
If you enjoy a nightcap, have it with dinner rather than right before bed. Alcohol might help you fall asleep initially but often causes sleep disruptions later in the night, exactly when those noisy neighbors might be returning to their cabin!
Related: 20 Cruise Specialty Dining Tips, Tricks & Secrets
10. Soundproof Your Cabin Door
Cruise cabin doors often have sizeable gaps underneath that let in hallway noise. Pack a simple door draft stopper or even roll up a towel to block that space. Some creative cruisers use a pool noodle cut in half lengthwise and wrapped in fabric as an effective door gap blocker.
Additionally, hanging a towel over the peephole prevents light from the corridor from shining directly into your room all night.
11. Upgrade Your Earplugs
Basic foam earplugs are good, but silicone putty earplugs that mold to your ear shape provide superior noise blocking. For tech lovers, sleep earbuds that combine noise-masking with gentle sounds might be worth the investment for multiple cruises.
The newest sleep earbuds on the market can even monitor your sleep patterns while playing soothing sounds, giving you data about how well you’re sleeping during your vacation.
12. Pack Emergency Solutions
Sometimes, despite your best efforts, sleep problems persist. Pack some non-habit-forming sleep aids like melatonin or herbal sleep supplements. Always consult your doctor before trying new sleep supplements, especially if you take other medications.
Keep these in your carry-on rather than checked luggage so you’ll have them available on the first night. Some cruisers also find motion sickness medications have a drowsy side effect that helps with sleep during the first day or two while adjusting to the ship’s movement.
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Final Thoughts
Remember that good sleep makes for a better cruise experience overall. Instead of trying to do everything and seeing every show, prioritize activities that matter most to you and protect your sleep time. A well-rested cruiser enjoys excursions more, has more energy for onboard fun, and returns home actually feeling refreshed instead of needing a vacation from their vacation!
Sweet dreams and smooth sailing!
Do you have any cruise sleep tips? Please let me know in the comments below.
Happy Cruising!
Ilana
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