How to Sleep Well While Traveling Anywhere

Sleep Challenges on the Go

Travel disrupts rest with new beds, time zones, and noise. But you can adapt with the right approach.

Crossing time zones shifts your circadian rhythm, making sleep elusive.

Shift bedtime an hour earlier or later a few days before.

Morning light at your destination resets your clock.

Cap them at 30 minutes to ease into local time.

Stay rested no matter where you roam.

Familiar items can make strange beds feel like home.

A travel pillow or eye mask boosts sleep quality.

Block hotel noise or plane hums.

Keep some routines to signal rest time.

Read or stretch instead of scrolling before bed.

Avoid coffee after 2 p.m. local time.

Drink water but taper off to avoid wake-ups.

Eat and sleep on local schedules right away.

Log how tweaks keep you sharp on trips.