How to Ensure Good Sleep & Restful Nights on a Himalayan Trek

Ultimate Guide to Restful Nights & Quality Sleep on a Himalayan Trek

Adequate rest is crucial for a successful trek. While sleeping, your body repairs and rejuvenates the muscles and tissues that have been strained throughout the day’s journey. Additionally, a good night’s sleep enhances your performance for the next day’s adventure. In this article, I’ll guide you on maintaining a comfortable temperature while sleeping in a bag and ensuring a restful night’s sleep.

Before diving into the details, let’s take a moment to appreciate how a sleeping bag works magic.

A common misconception is that a sleeping bag is a heat source, but it’s the reverse. Your body produces heat, and the sleeping bag helps to trap it, keeping you warm. Following simple dos and don’ts is essential to make the most of your sleeping bag’s insulation. Doing so lets you stay cosy and get a good night’s sleep on your next trek.

1. Make sure to have Food before Sleeping to avoid waking up with a chill.

food on trek

While you sleep, your body relies on its basal metabolism to regulate its temperature, and this process is fueled by the energy from the food you’ve consumed. This is why it’s essential to have some food in your stomach before sleeping so your body can continue functioning properly and keep you warm throughout the night.


Incorporate nutrient-dense foods, rich in intricate carbohydrates, healthy fats, and proteins, into your evening meal. Nuts and dairy products are excellent choices as they digest more slowly than simple carbohydrates, providing sustained energy throughout the night. Additionally, consume your dinner as close to bedtime as possible for optimal benefits.


Tip: If you are awake and feeling chilly in the wee hours, consider indulging in a light snack, such as nuts, to warm you up.

2. Protect Your Limbs

Most of your body’s heat loss occurs through your extremities, including your hands, feet, and head. Therefore, protecting these areas from the cold is crucial when sleeping during a trek. Wearing woollen socks, fleece or woollen gloves, and a woollen cap can help maintain the warmth of your extremities. Moreover, these are the areas you should cover first after a day of trekking.


Tip: Following this tip, your socks will be warm when you put them on inside your cold shoes the following day.

3. Refrain from obstructing your nose.

Refrain from obstructing your nose with the sleeping bag as it can cause moisture to accumulate within the bag, leading to dampness and reduced heat retention of the fabric. Moreover, the rise in humidity caused by breathing can make it challenging to take in air after a while. Adjust your sleeping bag to create a small gap or vent around your face, allowing for better airflow.


Tip: Consider wearing a lightweight balaclava or scarf over your face while you sleep as an alternative.

4. Making the sleeping bag more compact

By layering up, you’re reducing the space inside your sleeping bag that needs to be heated, which minimizes the body heat lost to the surrounding air through radiation. You create a tight seal around your body to retain warmth and keep the cold out.


Gather your belongings to one side of the tent and huddle together closely like a group of rats. Sleep in proximity to one another to reduce the amount of sleeping bag surface exposed to the cold air in the tent and maximize contact with the warm sleeping bags of your tent companions.


Tip: For individuals who are shorter in stature or for children, folding the sleeping bag underneath the legs starting from the foot end is recommended.

5. Place a warm water bottle inside the sleeping bag for comfort.

Instead of placing a hot water bottle at your feet, position it near your body’s core, between your thighs, or against your chest. This will help warm the essential areas and provide more comfort. Ensure the water bottle is securely closed to avoid any accidents.


Tip: Start your day off right with a refreshing and healthy drink! By doing this, you’ll have a litre of warm water to enjoy first thing in the morning, which will not only quench your thirst but also kickstart your metabolism. Give it a try and feel the difference!

6. Avoid delaying nature's call.

Your body expends additional energy to maintain the temperature of your urine while it’s stored in your bladder. Heed the challenge of leaving your comfortable sleeping bag to empty your bladder at night. A voided bladder will grant you a more restful and tranquil sleep.


Tip: Urinating 30 minutes before bedtime and just before sleep is recommended. Additionally, avoid drinking excessive fluids after dinner.

7. Choose Dry-Fit attire instead of cotton.

trek layering

You’ll sweat during slumber when you’re cosy inside your sleeping bag. Cotton attire could be better since it soaks up moisture and remains damp for an extended period, leaving you chilly. Opt for moisture-wicking fabrics like wool, polypropylene, and polyester instead of cotton. A good idea is to switch to a fresh set of clothing upon arriving at the campsite.


Tip: Make sure to always take off any wet clothes before getting into bed.

Why TrekupIndia?
Since 1993
  1. Trekup India has been one of the most recommended partners for trekking adventure tourism for more than 29 years. Featuring more than 75 Himalayan treks makes us supreme in the domain.
  2. We have explored trails like Kedarkantha Trek, Rupin Pass Trek, Borasu pass, Bali Pass, etc.
  3. Trekup India is India’s Oldest, Safest And direct operation trekking organisation. Trekup India has more trekkers than any other organization. 15,000 plus for 2022
We Are Approved And Certified By :-
  1. Adventure Tour Operators Association of India (ATOAI)
  2. Indian Mountaineering Foundation (IMF)
  3. State Tourism Department
What We Do?
  1. Trekup India is the most trusted trekking company in India. We also sets safety standards for the entire trekking industry.
  2. Trekup India is the pioneer of trekking in India. Trekup India has brought most trekking routes, trekking systems and trekking equipment to India for Indian trekking.
Save The Trail
  1. Trekup India’s Save The Trails program is a favorite among trekkers. Our Save The Trails program has made trails, where Trekup India runs trekking, pristine. Save The Trails is a great way for trekkers to leave our mountains better that we found them.
  2. Trekup India is a unique trekking company that offers the Trekup India’s Trekkers best experience. These transformative experiences are well-designed and leave an indelible impression on trekkers. These have been around for 29 years.

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