Unable To Sleep Because of Travelling? These 5 Tips May Help You

Sleep During Travelling: These 5 Tips Should Help

As per Mr Nichani, whether travelling for business or simply winding down on a holiday, disturbed sleep can impact your mood, energy, and even immune health. He suggests the following five tips to get a nap that will leave your body and mind energized regardless of the destination, duration, or itinerary:

1) Adjust Your Sleep Schedule in Advance

If you're crossing time zones, start shifting your bedtime a few days before your trip. Moving your sleep time by even 30–60 minutes per day can help your internal clock adjust more easily to the new time zone and reduce the effects of jet lag.

2) Create a Sleep-Friendly Environment

Let’s face it: not every hotel room or flight seat is sleep-friendly. But you can create your comfort bubble. Pack a few essentials — an eye mask, noise-cancelling headphones or earplugs, and your favourite travel pillow. If there’s space, a lightweight sleep blanket or aromatherapy spray can help mimic your at-home environment. The more you replicate your sleep routine, the more relaxed your body feels.

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3) Stay Hydrated, Skip Stimulants

Traveling especially by air, can leave you dehydrated, which only worsens fatigue. Make it a habit to sip water throughout your journey. At the same time, be mindful of caffeine and alcohol, particularly in the hours leading up to bedtime. Both may seem like mood boosters but can disrupt your sleep cycle significantly.

4) Move During the Day

One of the best ways to reset your internal body clock is through light exposure and movement. Spend time outdoors when the sun is up, especially in the morning. It will indicate to your brain that it’s daytime and help realign your circadian rhythm. Light physical activity like a brisk walk before bed can also help you fall asleep more easily at night.

5) Stick to Your Bedtime Routine

Your nighttime routine isn't just a habit; it sends a message to your brain that it's time to relax. One should consider to read, meditate, write in a journal, or listen to soothing tunes. Whatever you choose, try to keep this pre-sleep ritual the same every night even when you're away from home. These familiar activities can help you feel settled in new places and adapt to new surroundings.

"Sleep is the foundation of how we feel and function — especially when we’re pushing our limits while traveling. With a little planning and mindfulness, you can prioritize restful sleep, stay productive, and enjoy the journey ahead. Because no matter where you're headed, good sleep should always be along for the ride," wraps up Mr Nichani.

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