Sleeping when you travel can sometimes be difficult. For some people travel is made more stressful because they can’t sleep Adjusting to the new time zone and sleeping in a new place can sometimes cause sleep disturbances. When you’re trying to sleep on the plane that can feel impossible. Jet lag when you are traveling can also cause your sleep to take a downturn. Despite these challenges you can use these tips to make sleeping a seamless part of your trip.  

Sleep is one of the most important things for your health. Sleep deprivation can cause various issues including cognitive decline, dementia, hypertension, heart disease, and is linked with mental health disorders such as anxiety and depression. Prioritizing sleep is one of the best decisions you can make for your health. For adults, it is recommended to get 7-9 hours of sleep per night. Here’s seven ways to get great sleep when you’re traveling.  

1. View morning sunlight for 10 minutes. Your circadian rhythm is influenced by light and darkness. One thing to improve sleep when you travel is to get morning sunlight within 60-90 minutes of waking. I got this tip from the Huberman Lab podcast on improving sleep and it has completely changed my life. As soon as I get off the plane, I always try to view sunlight even if it’s in the afternoon. Especially for transatlantic trips, this is so vital. When you’re viewing sunlight make sure to look away if your eyes start to hurt. Keeping your eyes healthy when you’re viewing sunlight is essential! Another tip for viewing sunlight in the morning is to make sure you’re not wearing sunglasses. Wearing sunglasses can prevent you from getting the benefits of morning sunlight in. Regular eyeglasses are fine to wear when viewing sunlight.  

2. Use a sleeping mask. Using a sleeping mask can help ensure that you’re not getting any light into your eyes when you’re trying to sleep. Light exposure at night can decrease the quality of your sleep. If you’re sleeping on a plane, having a sleeping mask is an essential item. It is also great to have a sleeping mask for when you’re at the hotel or Airbnb if the windows don’t have blackout curtains. I love using silk sleeping masks everyday. They stay cool and are hypoallergenic.

3. Consume a snack 2-3 hours before bed. Consume a snack that has antioxidants, protein, and carbs to help you improve your sleep. Walnuts are a natural source of melatonin. They can be a wonderful, balanced snack if served with fruit or a glass of tart cherry juice. Tart cherry juice is a great source of melatonin and antioxidants. Yoghurt topped with banana has tryptophan from the banana and is a balanced source of protein, fat, and carbs. If you’re not feeling hungry, drink a warm cup of chamomile tea with some honey stirred in.  

4. View the sunset each day. Viewing the sunset is a wonderful way to inoculate yourself to viewing light at night. I learned this tip from the Huberman Lab and it has been a tip that I have implemented ever since. Viewing the sunset is also important to help regulate your circadian rhythm. Your circadian rhythm peaks every 12 hours and completes a 24-hour cycle. Light and darkness both influence your circadian rhythm.  

5. Limit caffeine and alcohol. Alcohol has a negative effect on rapid eye movement (REM) sleep. Consuming alcohol at night can cause you to not go into REM sleep or not have as much REM sleep per night. Alcohol can also lead to insomnia. This isn’t meant to say not to have any alcohol just to limit it at night. Drinking coffee before bed can disrupt your sleep. Limit drinking coffee or black tea to 6-8 hours before you plan on going to sleep. Drink coffee or tea in the morning or early afternoon to get all the benefits without the downsides. 

6. Avoid your phone screen and other bright lights before bed. Looking at your phone right before bed is so tempting. When you’re traveling you want to scroll through TikTok or updating your Instagram followers on your travels. I know it’s hard but try to avoid getting on your phone for 60-90 minutes before bed. Viewing the sunset can also help to inoculate you against viewing bright lights at night. Avoiding bright overhead lights can also help you to wind down. 

7. Have a sleep routine. Having a routine for sleep can really improve not just your sleep but your life. When you have a consistent sleep routine it helps your body to feel ready to sleep at bedtime. A sleep schedule is not just for kids, it’s also so important for adults, too. I try to start my bedtime routine anywhere from 1-2 hours before bed. Based on your routine, you can adjust this from anywhere from 30 minutes to 2.5 hours. Some things to include in your nighttime routine could be journaling, reading a book, taking a shower, getting cozy in your room, meditating, having a snack, or listening to relaxing music. Try out different things in your sleep routine and see what fits in your lifestyle. When you’re traveling, take the time to prioritize the healthy sleep habits you’ve already set up.  

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