Limit Alcohol or Caffeine
Keep caffeine earlier in the local day and avoid relying on alcohol as a sleep aid.
Keep a Consistent Local Bedtime
Once you arrive, anchor your sleep around the destination’s local schedule.
Use Naps Strategically
If you are exhausted, a short nap can help.
MZOO Sleep Eye Mask
Contoured light-blocking eye mask for flights and hotel rooms.
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UROPHYLLA Inflatable Travel Pillow
Inflatable neck support that packs down small.
View on Amazon →Reduce Bedtime Technology
Dim screens and silence unnecessary alerts.
Avoid Heavy Meals Right Before Bed
A lighter late meal may be more comfortable.
Get Some Daytime Exercise
Daytime activity can support sleep.
Keep the Room Dark and Quiet
Curtains, earplugs, white noise, or a sleep mask can help.
Drink Normally During the Day
Stay normally hydrated.
Avoid Late Snacking When Possible
If you need a snack, keep it light.
Leave the Phone Alone at Bedtime
Silence notifications and keep the phone out of easy reach.
Bring a Good Travel Pillow
A familiar pillow or neck support can make travel easier.
Things to Pack
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MZOO Sleep Eye Mask
Contoured light-blocking eye mask for flights and hotel rooms.
View on Amazon →UROPHYLLA Inflatable Travel Pillow
Inflatable neck support that packs down small.
View on Amazon →
EPICKA Universal Travel Adapter
A multi-country travel adapter for compatible electronics.
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HOMEST 2 Pack XL Travel Laundry Bag
Large washable travel laundry bags for separating worn clothing.
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JOTO Waterproof Phone Pouch
Waterproof phone protection for rain, beaches and boats.
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