The Travel Sleep Guide
How to Rest Well Across Time Zones and New Spaces
Traveling to exciting destinations is invigorating, but disrupted sleep can leave you feeling less than refreshed. With a little preparation and the latest science-backed tips, you can minimize jet lag, adjust to time zones, and optimize rest in unfamiliar accommodations. Here’s how:
Pre-Travel Preparation
Shift Your Schedule Gradually
A few days before departure, adjust your sleep and wake times toward your destination’s time zone. Shift in 30–60-minute increments to ease the transition.
Light Management
Use light exposure to prepare your body clock. If traveling east, expose yourself to morning light. If traveling west, seek evening light.
Pack Sleep Essentials
Include an eye mask, earplugs or noise-cancelling headphones, and travel-sized calming aromatherapy oils (like lavender) to create a familiar, sleep-friendly environment.
In-Flight Strategies
Time Your Sleep
Align naps with your destination’s nighttime to jumpstart adjustment. Avoid excessive caffeine or alcohol, which disrupt sleep cycles.
Hydrate and Move
Drink water regularly and stretch during long flights to maintain circulation and reduce fatigue.
Use a Neck Pillow and Blanket
Comfort aids reduce strain and signal your body it’s time to rest.
In Your Accommodation
Control the Environment
Many hotels have strong air conditioning or heating. Set the thermostat to a cool, comfortable 16–19°C (60–67°F). Use an extra blanket if needed but avoid overheating.
Block Out Disruptions
Close blackout curtains and use your eye mask to eliminate light. White noise machines or apps can mask unfamiliar sounds.
Avoid Screens Before Bed
Blue light from phones and laptops disrupts melatonin production. Instead, wind down with a book, breathing exercises, or a short meditation.
Ask if there is a pillow menu
Ask your hotel concierge if they have a range of pillows to choose from. If not, bring your own pillow, it can make a world of difference in getting your best sleep.
Managing Jet Lag
Sync Your Mealtimes
Eat meals based on the destination’s time zone to align your body’s internal clock.
Use Strategic Naps
If you’re fatigued upon arrival, take short naps (10-20 minutes) to recharge without interfering with nighttime sleep.
Getting natural sunlight
This will help boost your energy levels and help you stay awake longer to adjust to your local timezone.
Consider Melatonin
A small dose (0.5–3mg) 1-2 hours before your intended bedtime can help regulate sleep patterns.
Ground Yourself – Literally
After landing, spend 10–20 minutes walking barefoot on natural ground like grass, soil, or sand. This practice, known as earthing or grounding, helps you connect with the earth’s electrons. Emerging research, such as studies published in the Journal of Environmental and Public Health, suggests grounding can reduce inflammation, improve sleep, and support circadian rhythms by stabilizing the body’s electrical environment. Doing this soon after a flight may help counteract jet lag and support overall recovery.
Post-Travel Recovery
Get Morning Sunlight
Natural light helps reset your circadian rhythm. Spend time outdoors as soon as possible after arrival.
Prioritize Hydration and Nutrition
Combat travel-induced dehydration with water and nutrient-rich meals to aid recovery.
Stick to a Routine
Go to bed and wake up consistently, even if tempted to sleep in.
Sabine Christelli Holistic Sleep Scientist & Wellness Expert
GradCert Sleep Science, B.Sc (Hons),NLP, Hypnosis, Yoga & Breathwork Specialist.
Through 1:1 consults, immersive retreats & corporate workshops, you’ll transform your sleep and elevate your performance—on and off the slopes.
Ready to wake up recharged and push your limits? Let’s make it happen.Subscribe to access free tools and get the course training: www.sabinechristelli.com.au
