A good night’s sleep can make or break a trip.
After hundreds of nights sleeping outdoors, Zeb from Bivouac Christchurch has worked out a few simple things that make a big difference. From choosing the right mat and sleeping bag to packing ear plugs, camp socks and a proper pillow, these are his tips for getting better sleep in the backcountry.
How to Get a Better Night’s Sleep Outdoors
I’ve spent hundreds of nights sleeping in the outdoors. From minimal ultralight sleep systems to more comfy setups, I tend to always get a pretty good sleep. These are the tips that I use to ensure I get a good night’s sleep when I’m in the backcountry.
Ear Plugs
These were a game changer for me, especially when I was hiking the South Island of Te Araroa. On a hike like that, I was often sleeping in the same huts as other people, or my tent was pitched in close proximity to others.
Some people, when they sleep, have a tendency to sound like a bit of a chainsaw, and when you're hiking day after day, getting a good night’s sleep can be crucial to ensure you hit your target mileage.
That’s where ear plugs come in. I just pop those tiny orange foam things in my ears and I’m good to go. They help to block out a lot of noise, whether that’s other people sleeping or wind and rain battering my shelter. They barely weigh anything and take up absolutely no space, so it’s definitely worth having a pair in your pack. They might just be the thing to save your hike.
R-Value
For a lot of people, being cold when they’re out camping is a big reason why they don’t get good sleep.
Your sleeping mat isn’t just designed to be comfy. It’s also designed to keep you warm. If you look at any quality sleeping mat, it should have a number listed which states the thermal resistance of the pad. This is known as the R-value and it’s basically how well your mat will insulate you from the ground.
The R-value you’ll need will vary from person to person, but a good general guideline is:
- If you’re using your mat only for summer hiking, then you can get away with an R-value of two or less.
- R-values between 2 and 4 can be great for most three-season hiking.
- Anywhere between 4 and 5+ can be great for cold weather conditions.
- If you’re heading into really extreme cold temperatures, you’ll want an R-value that’s a bit higher, somewhere around 5 or up.
If you find yourself getting cold when you’re trying to sleep on the trail, take a look at the R-value of your sleeping mat. For amazing comfort on my hiking trips, I love using the Sea to Summit Ether Light XR Insulated Air Sleeping Mat.
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Sleeping Bag Ratings
Talking about being cold when you’re trying to sleep outdoors, your sleeping bag is obviously going to play a big role in keeping you warm.
Sleeping bags basically work by trapping warm air inside the bag. Similar to the R-value of a sleeping mat, sleeping bags come with different ratings which give you an indication of the sort of temperatures they can be used in.
If your sleeping bag is from a quality brand, it should have an ISO or EN rating. This international standardised rating is used so that you can get an idea of how warm your sleeping bag should be, regardless of what brand you’re getting it from.
You’ll typically find your sleeping bag is broken into three ratings:
Comfort Rating
The comfort rating is the temperature that an average woman, or someone who sleeps cold, can sleep comfortably wearing just their base layers.
Limit Rating
The limit rating is the lowest temperature at which an average man, or someone who sleeps warm, can sleep comfortably in a curled position for 8 hours.
Extreme Rating
The extreme rating is the lowest temperature at which a person can use their sleeping bag for a short period of time. It’s not going to be comfortable, but it’s the rating at which you’ll probably survive. If you’re looking at the ratings on your bag, definitely don’t look at the extreme rating as what you think you can take your bag down to.
These ratings are based on averages and will vary person to person, but they can be a good general guideline when you’re looking at a sleeping bag. With experience, you’ll get to know what temperatures you can use your sleeping bag at, and you can use that to inform your gear choices further down the line.
My favourite sleeping bag is the Sea to Summit Spark Ultralight -1 Down Sleeping Bag. It is very ultralight and provides an excellent warmth-to-weight ratio. It packs down tiny as well.
Pillow
This one was a bit of a game changer for me. I used to just stuff my clothes into a dry bag or pile them up into a ball. Although that was better than nothing, I never really felt like I could sleep that well.
Once I tried an inflatable pillow, I never looked back. I even pack one in my ultralight kit where I’m looking to save as much weight as possible.
There are lots of different camp pillows out there, from inflatable to nice squishy foam ones. Personally, I really like the Sea to Summit Aeros Premium Pillow and Exped’s Ultra Pillow. They’re not cheap, but for me it makes such a big difference to my sleep that I’m not willing to compromise on it.
Quilts
I personally love the confines of a sleeping bag. Being able to zip myself right into this nice down cocoon is a feeling that I really love when I’m sleeping outdoors.
But that’s a feeling not everyone enjoys. Some people are restless when they sleep and like to be able to move around and not feel confined. If you find that the snugness of your sleeping bag is affecting your sleep in the outdoors, then a quilt might be the option you’re looking for.
A quilt is basically a down blanket that doesn’t wrap right around you. Some have closed foot boxes and some have the option to open them right up. You can also strap them around your mat, which can help eliminate cold drafts when you’re using them.
Personally, I haven’t tried a quilt yet. I like my sleeping bag too much to give it up, but it could be a great option if you like to spread out when you sleep.
Campsite Selection
I personally think this skill is a little bit overlooked and not something people consider when they’re trying to get a good night’s sleep in the outdoors. If you’re smart about where you choose your campsite, it can make a big difference to how you spend your night outdoors.
Pitching your tent on top of a ridgeline with stunning views might seem like a great idea, but you’re probably going to be a lot more exposed to the elements. You’ll find it’s going to be colder, and if the wind picks up, it’s going to batter your tent or shelter a lot more, which might result in you not sleeping nearly as well.
Not every campsite I choose is perfect. Sometimes I do like to pitch on top of that ridgeline so I get those nice views. But when I do that, I understand the pros and cons of the location, and I take that into account when I’m thinking about my sleep.
There are lots of factors that go into campsite selection, but the type of terrain you’re on and the angle of your campsite can also play a big part in your sleep. If you pick a spot that’s lumpy or not quite flat, you might find yourself slipping and sliding as you’re trying to sleep.
Rocky or very hard-packed terrain can also make a difference to how comfortable you are. You’re also going to want to make sure water isn’t going to pool around your tent if it starts raining.
Toilet Before Bed
One of the things I hate the most when I’m trying to sleep in the outdoors is having to crawl out of my nice warm sleep system to go pee in the middle of the night.
Not only does trying to hold pee in make you less warm overall, but it can also wake you up from what would have been a nice warm, comfy sleep.
To minimise the chance of this happening, I try to stop drinking liquids about an hour before I want to go to bed and try to go to the toilet multiple times before I’m ready to get in my tent.
If I’ve been hanging out inside my shelter reading before bed, I’ll make the effort to crawl out of my sleeping bag and go to the toilet before settling in for the night.
Base Layers
If you find that you’re a cold sleeper, you might want to get inside your bag with all your layers on. This might not always be the best idea.
If you go to sleep with all your layers on, you might not realise it, but you might start sweating. That sweat is then going to cool you down and make you even colder.
If you know that your sleep system should be able to handle the temperatures you’re sleeping in, then try going to sleep with just your base layers on. If you get cold in the night, you can always put extra layers on.
Don’t Breathe Inside Your Sleeping Bag
If it’s really cold outside, it might be tempting to burrow right into your bag and cover your whole face.
This can be a bad idea as you’ll end up breathing into your bag, which can create condensation and moisture and cool you down even more.
Go to Bed Warm
Crawling into your sleeping bag if you are already chilly after sitting around camp for a while can reduce the quality of your sleep.
Sleeping bags work by trapping warm air. If you’re already cold, then there’s not really any warm air for it to trap.
Before you crawl into your sleep system, do a few star jumps or run around a little bit to get the blood flowing and warm up. You don’t want to be breaking into a sweat, but getting warmed up and then crawling into your sleeping bag can make a big difference to how you sleep.
Camp Socks
This one might seem like a minor tip, but carry a pair of socks dedicated just for sleeping in.
One of my favourite things when I get to camp is taking off my dirty, smelly hiking socks and putting on my nice, comfy pair of sleeping socks.
For me, this makes a big difference to my sleep.
Hot Water Bottle
If you find yourself getting quite cold when you’re sleeping, a hot water bottle can make a big difference to how you enjoy your night.
Carrying something like a Nalgene bottle can be a great option. You can pour hot water into it, bundle it up with some clothes, and throw it in your bag. This can help generate quite a bit of heat, which can warm you up and make it easier for you to drift off to sleep.
Final Thoughts
Getting a good night’s sleep in the outdoors can be tricky. There are a lot of factors that can influence your sleep, but try these tips and they might just give you that good night’s rest you were hoping for.
