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The first few nights at a higher altitude can result in poor sleep. When you’re already losing out on oxygen, you can’t afford to also lose out on sleep… brain fog is dangerous especially when you’re in the mountains! You need your wits about you. Here are our 5 tips on how to sleep better at high altitudes:
Understanding the science behind altitude-related sleep problems helps you address them effectively. At higher elevations, the atmospheric pressure decreases, which means each breath delivers less oxygen to your bloodstream even though the percentage of oxygen in the air remains constant at about 21%.
If you’re headed to a destination that’s higher than 9,000 feet above sea level, the CDC recommends working your way up to sleeping at such heights. A couple nights at 8,000 will make it safer and easier for your body to adjust to lower oxygen levels at higher altitudes.
Alcohol exacerbates the effects of high altitudes, so if you’re having trouble sleeping, lay off the booze and make sure to hydrate!
Just breathing at a higher altitude can be laborious. Give your body a break and take it easy the first couple nights. Strenuous activity will make it harder to adjust.
Waking up with altitude sickness can feel a lot like a hangover: headaches, feeling tired, nausea, etc. More extreme and dangerous conditions triggered by high altitudes include brain and lung swelling. Giving your body a few nights to adjust to a new altitude is essential. OTC medications can help you power through those low grade symptoms, which should clear on their own after a few nights at high altitude. If symptoms aren’t improving or getting worse while resting at altitude for a couple nights, it could be an indication of a dangerous reaction and immediate descent to a lower altitude is essential to avoid serious risks.
Sleep is so important for your health and when your body is adjusting to a new altitude, you need all the help you can get! Whether it’s melatonin, earplugs, eye shade, teddy bear, or a HEST Pillow, whatever you need to bring to set you up for success in falling & staying asleep, bring it! The comfier you are… the better you sleep… the faster you adjust… you get the picture.
At 8,000 feet, you're getting approximately 25% less oxygen per breath compared to sea level. At 14,000 feet, that number jumps to about 40% less. Your body responds to this oxygen deficit in several ways that directly impact sleep:
Recognizing these symptoms helps you distinguish normal altitude adjustment from more serious conditions:
Understanding what to expect at different altitudes helps you prepare appropriately:
| Elevation Range |
Expected Sleep Impact |
Recommended Precautions |
| 5,000-8,000 feet |
Mild sleep disruption for some individuals; most people tolerate well |
Stay hydrated, avoid alcohol first night |
| 8,000-10,000 feet |
Noticeable sleep changes; lighter sleep, more frequent waking |
Gradual ascent recommended; limit activity day 1-2 |
| 10,000-12,000 feet |
Significant sleep disruption; periodic breathing common |
Essential to acclimate gradually; consider Diamox; monitor for AMS |
| 12,000+ feet | Severe sleep disruption expected; REM sleep significantly reduced | Mandatory acclimatization period; medical consultation advised; prepare for poor sleep first 3-5 nights |
Most people need 2-5 days to acclimate to sleeping at high altitude, with noticeable improvement each night. Full acclimatization can take 1-2 weeks depending on the elevation and individual physiology. Gradual ascent significantly improves adaptation time. For example, someone who drives directly from sea level to 10,000 feet might struggle for a full week, while someone who stages their ascent might sleep reasonably well after 2-3 nights.
Most conventional sleeping pills (benzodiazepines, Ambien, etc.) can suppress breathing and worsen altitude sickness, making them dangerous at elevation. Never take these medications at altitude without explicit approval from a doctor familiar with altitude medicine. Melatonin is generally safe and can help. Acetazolamide (Diamox) is sometimes prescribed specifically for altitude-related sleep issues, but requires medical supervision. Always consult your doctor before taking any sleep aids at elevation.
Fitness helps with the physical demands of mountain activities, but it doesn't necessarily prevent altitude-related sleep problems. Even elite athletes experience sleep disruption at elevation. That said, cardiovascular fitness may help your body adapt somewhat faster, and being in good shape reduces the overall physical stress of mountain travel.
Supplemental oxygen dramatically improves sleep quality at extreme altitudes (above 14,000 feet) and is standard practice on high-altitude mountaineering expeditions. For recreational camping between 8,000-12,000 feet, supplemental oxygen usually isn't necessary and can actually slow natural acclimatization. However, if you have pre-existing respiratory or cardiac conditions, consult your doctor about whether supplemental oxygen would be beneficial.
Many people experience their worst altitude symptoms upon waking because breathing slows during sleep, leading to lower oxygen levels throughout the night. This is why headaches are often worst first thing in the morning. The symptoms typically improve as you wake up and your breathing rate increases. If morning symptoms are severe, consider elevating your head more and ensuring good tent ventilation.
