Whether you’re jetting off for an international adventure or embarking on a long road trip, one of the most essential yet overlooked elements of travel is ensuring you get a good night’s sleep. A healthy sleeping routine on long trips can make a huge difference in how you feel and perform during your journey. Poor sleep can lead to fatigue, irritability, and a lack of energy, which can impact your ability to fully enjoy your travels. But don’t worry! With a few mindful habits, you can set yourself up for restful nights and energized days ahead.

1. Establish a Pre-Trip Sleep Schedule

The key to maintaining a healthy sleep routine during a long trip begins well before you even leave home. In the days leading up to your departure, try to gradually adjust your sleep schedule to match your destination’s time zone. This technique, known as “sleep phase adjustment,” can help reduce the impact of jet lag and make the transition smoother.

For example, if you’re flying east and will arrive in a location that’s a few hours ahead, start going to bed an hour earlier each night leading up to the trip. On the other hand, if you’re heading west, try staying up later than usual. Gradual adjustments can train your body to shift into the new time zone with less struggle.

2. Hydration is Key

Staying hydrated is essential for good sleep, especially on long flights or drives. Air travel, in particular, tends to dry out the body, leading to dehydration, which can disrupt your sleep. Dehydration can cause discomfort, dry skin, and muscle cramps, which make it harder to relax and fall asleep.

Pack a refillable water bottle and drink plenty of water before, during, and after your journey. But be careful not to overdo it right before bedtime, as frequent bathroom trips can disturb your rest. During the flight, sip water regularly, and avoid excessive amounts of caffeine and alcohol, as they can dehydrate you and make it harder to sleep.

3. Create the Right Sleeping Environment

One of the easiest ways to ensure a restful sleep routine while traveling is to create a sleep-friendly environment. Whether you’re staying in a hotel room, a hostel, or even camping, there are a few tricks to improve your sleep setting.

• Control the light: Darkness signals to your body that it’s time to rest. If your accommodations aren’t completely dark, consider using an eye mask to block out any light. On flights, many airlines offer them for free.
• Limit noise: Noise is a common disruptor of sleep, especially in unfamiliar places. Earplugs or noise-canceling headphones can help you block out background sounds, whether it’s street noise, airplane chatter, or hotel room disturbances.
• Temperature matters: A cool room is ideal for sleeping. If you’re too hot or too cold, it can be tough to get the deep, restful sleep your body needs. Try adjusting the room temperature, using a fan, or bringing a light blanket to ensure you stay comfortable.

4. Avoid Heavy Meals and Stimulants Before Bed

You may be tempted to indulge in a late-night snack or a large meal after a long day of sightseeing or travel, but heavy meals right before bedtime can wreak havoc on your sleep. Large, greasy meals can leave you feeling uncomfortable and sluggish, which can make it hard to settle into sleep.

Similarly, avoid caffeine or energy drinks in the hours leading up to your bedtime. Caffeine can stay in your system for hours, affecting your ability to fall asleep. Opt for a light snack that promotes relaxation, like a small bowl of yogurt or a handful of nuts, if you’re feeling a bit hungry.

5. Stick to Your Routine (As Much As Possible)

Maintaining your regular bedtime routine can be tricky when you’re in a new place, but it’s important to keep your body on track. If you typically unwind before bed by reading a book, listening to soothing music, or doing some light stretching, try to keep that habit going while you’re traveling.

The consistency of these small rituals helps signal to your body that it’s time to wind down. In fact, even on a long trip, establishing this routine can help your mind and body adjust to the new surroundings more quickly.

6. Use Sleep Aids Wisely

Some travelers turn to sleep aids, such as melatonin, to help them sleep during long journeys. Melatonin is a natural hormone that regulates sleep-wake cycles and can be useful when trying to adjust to a new time zone. However, it’s important to use melatonin or any sleep aid in moderation and only when necessary.

Before using melatonin or other supplements, it’s wise to consult with a healthcare professional, especially if you have existing health conditions. Over-the-counter sleep aids should also be used sparingly, as they can leave you feeling groggy the next day.

7. Exercise During the Day

It may sound counterintuitive, but exercise during the day can lead to better sleep at night. Whether you’re taking a hike, walking around town, or doing some light stretching, physical activity helps release endorphins, which reduce stress and promote relaxation. However, try to avoid intense workouts right before bed, as they may have the opposite effect and leave you too wired to sleep.

If you’re stuck on a long flight or road trip, take breaks to stretch and move your body, even if it’s just for a few minutes. This will reduce any physical tension and make it easier to fall asleep once you get to your destination.

8. Be Mindful of Naps

Long trips often involve long layovers, extended drives, or flights that span across multiple time zones. While it’s tempting to take long naps during these breaks, be careful not to overdo it, especially if you’re adjusting to a new time zone. Napping for too long during the day can throw off your ability to fall asleep at night.

If you need to rest during the day, aim for a short nap (20-30 minutes) to refresh yourself without messing up your nighttime sleep. This quick power nap can boost your energy and prevent you from feeling sluggish.

9. Embrace Relaxation Techniques

Relaxation techniques can be incredibly helpful for winding down after a long day of travel. Consider practicing deep breathing exercises, progressive muscle relaxation, or mindfulness meditation before bed. These techniques calm the nervous system and prepare your body for sleep.

For instance, the 4-7-8 breathing technique—where you inhale for four seconds, hold your breath for seven seconds, and exhale slowly for eight seconds—can help you relax and fall asleep more easily.

10. Don’t Stress About Sleep

Finally, don’t stress about getting the perfect night’s sleep every time you travel. Sometimes, despite your best efforts, sleep may still be elusive. If you can’t fall asleep or wake up in the middle of the night, try not to panic. Focus on relaxing your body and mind rather than worrying about getting hours of sleep. Stressing out about sleep can actually make it harder to fall asleep.