How can travelers maintain sleep routines?

Travel disturbs sleep patterns by shifting time zones and being in new places. Achieving a good night's sleep takes some strategic planning and adjustment. Jet lag affects both energy levels and cognitive function. Thoughtful strategies can significantly reduce these effects. I have honed these strategies with international travel for sleep conferences over the years.

*Portable sleep tools* make any space feel familiar. I always travel with a travel-size blackout mask and a white noise machine. I bring my pillowcase that smells like home. I use the earplugs made for side sleepers. This saves a significant amount of time in hotels. I always carry my sleep kit when I travel.

Light management is integral to the process of circadian re-entrainment. Use daylight exposure meaningfully at your destination. If traveling eastbound, look for the morning sun. When traveling westbound, look for the afternoon light. Avoid conflicting light exposure at the wrong time. I intentionally schedule walks for light management in my schedule.

Consistent rituals can serve as your anchor for sleep routines around the world. Repeat the same pre-bed rituals for sleep, such as reading or journaling. Bring a small amount of your tea blend from home. Use a deep breathing exercise for the same five minutes. These rituals can send a sleep signal to your brain, regardless of your location. My clients all reported improved sleep while traveling with the rituals.

Maintain these strategies consistently while traveling. Begin the adjustments three days before the actual trip. Prioritize exposure to light as soon as you arrive at your destination. Treat sleep hours as non-negotiable appointments. Monitor your energy levels each day. These are the practices that make traveling go from tiring to restorative.

Read the full article: Essential Sleep Hygiene Tips for Better Rest