How to Keep Good Sleep Hygiene While Travelling

A person sleeps on the chairs at an airport, using their bag as a pillow

Ever landed in a new city for business or leisure, ready to get to it and explore, only to be completely sidelined by exhaustion? 

It happens to us all.

We get abroad for whatever reason, only to find ourselves jet lagged and having to recover, or the whole process and being so active wipes us out, destroying any degree of sleep schedule and leaving us feeling pretty terrible for the foreseeable future.

However, with the right know-how, you can actively maintain your sleep schedule, no matter where you are in the world, regardless of the intensity of your travel. This means no more fatigue, and every wake-up is refreshing.

This is your sleep-travel toolkit. Several strategies you can piece together to ensure you're sleeping like a baby, even when you're miles from home.

Let's go.

Strategy #1: Light management

A woman sitting on a park bench during the sunrise drinking a coffee

Let's talk about light. It's the single biggest cue for your circadian rhythm – your body's internal clock. 

Essentially, the sun comes up in the morning, breaking the horizon, and creates what is known as a "low-solar angle."

Your eyes are designed through thousands of years of biology to detect these light levels, which signal the brain that it's morning and time to wake up. Thus, it kickstarts a bunch of bodily systems to get you going.

It's not the only signal, bear in mind. There's an internal body clock that works without the use of light, but light calibrates this system over time, which is why it's so important. 

Likewise, the low solar angle in the evening at sunset signals that it's time to wind down and get ready for sleep, calibrating your internal clock once again and kickstarting bodily sleep functions.

The science is far deeper than just this, but this is all you need to know when it comes to sleep hygiene. Control the unfiltered light your eyes come into contact with, and your body can sync up properly in as little as three days.

So, how do you tame the light? 

The best thing you can do is get outside in the morning of your new location and get at least 10 - 20 minutes of sunlight, even if it's cloudy. That means no windows or sunglasses, just walking or standing around. 

A 15-minute walk and back is perfect.

Do this for three days, and your circadian rhythm (inner clock) will be nicely synced up with your new location.

What's more, do the same in the evening and look towards the sunset (NEVER look directly at the sun, though), and you'll get double the benefits.

Yes, it'll suck waking up early and doing this, but it pays off because the suffering will only last a day or two, then you'll be right as rain!

Strategy #2 - Environment control

Someone sleeping by a window with their feet crossed by the curtains

Okay, let's face it: hotel rooms aren't always designed for optimal sleep. 

Unfamiliar noises, fluctuating temperatures, and uncomfortable beds can be major sleep disruptors. 

But you can take control of your sleep environment, even when you're travelling. 

One of my favourite hacks? 

DIY blackout curtains. 

Seriously, a couple of binder clips and some dark towels can transform even the brightest hotel room into a sleep cave. It's a game-changer.

Eye masks also work well.

Noise is another big culprit. 

While some people find white noise soothing, others are incredibly sensitive to it. Hotel AC units can be a real toss-up. If you're a light sleeper, consider downloading a white noise app on your phone. 

You can adjust the sound to your liking and create a consistent, sleep-inducing backdrop. 

I also recommend using earplugs if you really need them, as these can help you relax and not have to focus on the annoying sounds around you.

Oh, and don't underestimate the power of a familiar pillow. 

Packing a small, compressible pillow can make a world of difference in terms of comfort and sleep quality. It's like bringing a little piece of home with you.

Strategy #3 - Strategic hydration & diet

A man sits at a counter at an airport, looking off into the distance

You might not think about it, but what you eat and drink can significantly impact your sleep, especially when you're travelling. 

Dehydration is a common issue on flights, and it can wreak havoc on your sleep, and this should go without saying, but staying hydrated should always be number one!

An easy and way more affordable way to do this is to carry a reusable water bottle with you and sip on it throughout your journey. Also, avoid sugary drinks and excessive caffeine, as they can dehydrate you and interfere with sleep.

When it comes to food, try to stick to light, easily digestible meals before bed. Heavy, greasy foods can make you feel sluggish and uncomfortable, making it harder to fall asleep. 

A balanced meal with complex carbohydrates and lean protein is your best bet. And speaking of caffeine, I know it can be tempting to grab a coffee to combat jet lag but resist the urge, especially close to bedtime. 

The same goes for alcohol. 

While a nightcap might seem like a good idea, alcohol can actually disrupt your sleep later in the night. It might help you fall asleep initially, but it can lead to fragmented sleep and early awakenings.

Strategy #4 - Incorporating sleep tea as a natural sleep aid

Now, let's talk about my favourite travel sleep secret: sleep tea.

It's not just a warm and comforting beverage; it's a powerful tool for promoting relaxation and improving sleep quality

Certain teas contain compounds that interact with your brain's neurochemistry, helping you unwind and drift off to sleep more easily. 

Chamomile contains apigenin, which binds to GABA receptors, reducing anxiety. Lavender is known for its calming aroma and can help lower cortisol levels. 

And valerian root has been shown to shorten sleep onset time.

I'm a big fan of passionfruit as well. It tastes great, makes me feel good, and is just a staple of my own sleep routine.

But here's the key: timing and preparation matter. 

Aim to drink your sleep tea about an hour or two before you go to bed. This gives the compounds time to take effect. And don't just toss a tea bag into a mug of hot water. Take a moment to savour the ritual of brewing your tea. 

It's a signal to your body that it's time to wind down, and these signals work wonders in helping your body sync up to your external time zone.

Strategy #5 - Using mindfulness & relaxation techniques

A woman sits outside on a yoga mediating

Travel can be stressful, even under the best of circumstances. 

Navigating airports, dealing with delays, family stresses, and adjusting to new environments can take a toll on your mental and emotional well-being, which can directly impact your sleep. 

That's where mindfulness and relaxation techniques come in. 

Taking even just a few minutes to practice mindfulness can significantly reduce stress and promote relaxation. 

Try a simple breathing exercise: inhale deeply for four counts, hold for seven counts, and exhale slowly for eight counts. Repeat this several times, focusing on the rhythm of your breath.

Another great technique is progressive muscle relaxation. 

This involves tensing and releasing different muscle groups in your body, starting with your toes and working your way up to your head. It helps release physical tension, which can often translate to mental relaxation. 

There are many guided meditations and relaxation exercises available online or through apps. Experiment with different techniques and find what works best for you. Even a few minutes of quiet reflection can make a world of difference in your sleep quality.

Strategy #6 - Strategic movement and exercise

A woman exercising on the floor of an airport gym

We've talked about light, diet, and relaxation, but let's not forget the importance of movement. 

It might seem counterintuitive, especially after a long flight, but strategic movement can actually be a powerful tool for regulating your sleep-wake cycle. 

In-flight stretches, even simple neck rolls and seated twists, can help improve circulation and reduce stiffness. And when you arrive at your destination, resist the urge to crash on the bed immediately. 

A short walk, even just 15-20 minutes, can help sync your circadian clock to the local time. It's like a gentle nudge to your body, signalling it's time to adjust to the new time zone. 

Think of it as a mini-reset for your internal clock. Plus, fresh air and light exercise can help combat travel fatigue and improve your overall mood. It's a win-win.

Strategy #7 - Maintain a consistent sleep schedule

A woman sleeping soundly in bed wearing a pink eye mask

This might seem like a no-brainer, but maintaining a consistent sleep schedule is absolutely crucial for good sleep, even when you're travelling. 

I know it can be tempting to stay up late exploring a new city or sleep in to catch up on lost sleep, but try to resist the urge. 

Sticking to your regular sleep-wake cycle, as much as possible, will help regulate your circadian rhythm and make it easier to fall asleep and wake up at your desired times.

If you're crossing multiple time zones, it can be helpful to gradually adjust your sleep schedule in the days leading up to your trip. 

Shift your bedtime and wake time by an hour or two each day to get your body used to the new time zone. And when you arrive at your destination, try to stick to the local time, even if you're feeling tired. 

And sure, you might have a late night or an early start, but the trick is to get back to that normal routine as quickly as possible for minimal damage.

Resist the urge to nap for too long during the day, as this can make it harder to fall asleep at night. A consistent sleep schedule is the foundation of good sleep, whether you're at home or on the road.

Wrapping up

Remember, prioritising sleep while travelling isn't a luxury; it's an investment in your health, well-being, and overall travel experience. 

By incorporating these strategies – from light management and environment control to strategic hydration, the magic of sleep tea, mindfulness, movement, and a consistent sleep schedule – you can create your own personalised sleep sanctuary on the go. Don't be afraid to experiment with different techniques and find what works best for you. 

Everyone's different, and what works for one person might not work for another. The key is to be proactive and prioritise your sleep.

P.S. If you're looking for a natural and delicious way to improve your sleep, check out Cydno Sleepy Tea. It's made with all-natural ingredients and has a mild, pleasant, earthy flavour. Cydno Sleepy Tea is caffeine-free and can be enjoyed with or without honey.

Visit our website at Cydno for more information.

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