Avoid jet lag: 21 tips to fix your sleeping schedule on vacation

Just think of traveling; I can’t stop imagining exotic places, thrilling adventures, and delicious new experiences. But for seasoned explorers like us, my lovely anxious traveler, there’s also a secret truth: travel can be a sneaky thief of our most precious commodity, sleep.

You see, I come from a long line of worriers (anxiety practically runs in my veins!), and when I embarked on my first solo adventure over two decades ago, let’s say restful nights weren’t precisely on the itinerary.

New sights, exciting sounds, and the constant hum of “what ifs” swirling in my head – sleep became a distant dream (I was also staying in hostels then, which did not help at all).

And let me tell you, there’s nothing quite like the frustration of arriving at your dream destination, bleary-eyed and out of sorts, because a restless night on the plane has left you feeling like a crumpled travel brochure.

Sleep, my dears, is the cornerstone of a successful adventure. Just like you wouldn’t embark on a hike without sturdy boots, you wouldn’t want to tackle a new city on fumes!

This little guide is your passport to a world of restful nights, even when you’re miles away from your comfy bed.

We’ll explore simple yet effective strategies, from healthy pre-travel habits to creating a sleep-conducive environment in your temporary haven, to ensure you wake up feeling refreshed and ready to conquer every cobblestone street and hidden gem your chosen adventure throws your way.

Remember, a well-rested traveler is a happy traveler, and a happy traveler is a traveler who can truly savor every delicious morsel (both literal and metaphorical) that their journey offers.

So fear not, my lovely anxious traveler! Over the years, I’ve become a veritable master of catching those precious Zzzs on the go. Whether battling jet lag across continents or simply quieting a pre-adventure flutter of nerves, I’ve unearthed a treasure trove of tips and tricks to ensure a good night’s sleep, even in the most unfamiliar settings.

Please think of me as your sleep sherpa, guiding you through the sometimes treacherous terrain of travel slumber. And the best part? These sleep-enhancing practices are far from a chore.

Some involve delightful activities like indulging in healthy pre-bedtime snacks or squeezing in a brisk walk to unwind after a day of exploration.

So, put down that cup of strong coffee (afternoon pick-me-ups are a no-no!) and get ready to discover the secrets to a restful night’s sleep, no matter where your travels take you!

Why Can’t I Sleep When I Travel?

A restful night’s sleep on the road can sometimes feel like a mythical creature – elusive and rarely encountered. Insomnia, that pesky sleep thief, can rear its ugly head for various reasons. Unfamiliar surroundings – a too-soft pillow, an unfamiliar creak of the floorboards – can send your mind racing.

Jet lag, that cruel disrupter of your internal clock, can have you awake at 3 am when everyone else is sound asleep. And let’s not forget about the delicious (but sleep-disrupting) local cuisine you just had to indulge in – spicy curries or decadent desserts might tantalize your taste buds. Still, they can wreak havoc on your sleep cycle.

Through trial and error (and a few desperate nights spent staring at the ceiling), I’ve discovered a treasure trove of natural sleep remedies that work wonders for me, even in the most unfamiliar settings. In this article, I’m sharing my secrets – a collection of gentle tips and tricks that will lull you into a peaceful slumber, no matter where your travels take you.

Disclaimer: This article contains some general information about natural remedies. Before using any of the items featured here, it is strongly recommended that you consult a medical practitioner to check that it is appropriate. This is particularly important if you are pregnant, breastfeeding, have an existing medical condition, and/or are taking prescription drugs.

21 Tips to fix your sleeping schedule on vacation

1. A few days before departure, start to adapt to your new time zone:

We should need 1 hour for each time zone to adapt, so start a few days before departure to sleep one hour earlier/later, then 2, and then 3. This will help you adjust to your destination timezone and sleep better on holiday.

2. If you can, bring your pillow with you:

Bringing with you your pillow is what my mom used to do when I was a kid. We used to travel a lot by car, so because she knew it could be difficult for kids to adapt to new rooms and beds, she always brought my pillow so I could sleep anywhere while traveling.

3. As soon as you arrive at the destination, adapt yourself to the local schedule:

Have breakfast, lunch, etc., at their time. If you arrive there at breakfast time, but your body is already lunchtime, eat a snack and wait for the local lunchtime to have lunch. 

If the time zone is very different, nap in the afternoon (remember to set up an alarm after one or a maximum of two hours). 

In this way, you will be fresher and avoid falling asleep before dinner and waking up in the middle of the night feeling completely awake, like in the morning.

4. As soon as you check into your room, check if anything’s bothering you:

Lie on your bed and check if the mattress is comfortable, noisy, etc. Check if the air conditioning is working and if the room’s window faces a noisy street. You can ask for another room immediately before other travelers arrive.

6. Earplugs:

The best way to have a great night’s sleep is not to hear all the noise around you. Earplugs come in many different kinds and materials.

So far, I have tried many, and not all were comfortable enough to wear for an entire night. Luckily, I found some that are perfect to wear on a plane and overnight in your accommodation room.

Shop my favorite earplugs.

7. Do some physical activity during the day:

Are you exploring a city? Perfect, you will be tired at night, ready to fall asleep for tiredness. Are you on holiday in a summer location, in a resort where you plan to spend the whole day reading your new novel while “working” on your tan? Fair enough, but remember to do some exercises. 

Beach volley, swimming, snorkeling, etc. will help you get tired at night and fall asleep more easily.

8. Avoid coffee and tea after 5 pm:

Caffeine and tea are enemies of sleep, so avoid them after late afternoon. Drink decaffeinated coffee or herbal tea instead. Personally, I cannot drink a coffee after 2 pm, or I will have serious difficulties falling asleep at night.

Want to become a SUPER-ORGANIZED TRAVELER and fight TRAVEL ANXIETY? Check out my Travel Anxiety Tips Page, where you will find all the help, tips, tricks and guides to plan your next adventure in the most organized way!

09. If alcohol wakes you up, then avoid alcohol at night:

Yes, I know you are on holiday, so why avoid alcohol? If it keeps you awake at night, think of what is more important, your sleep or getting drunk.

10. Take melatonin:

Melatonin can be purchased in your pharmacy without a prescription. It supplements hormones that occur naturally in your body. It helps to control your sleep patterns and is great for fighting jet lag.

11. Avoid heavy dinner:

Eating heavy meals can make you turn for hours in bed and keep you awake, so try to choose healthier options at dinner.

A good option is to eat more at lunch (I know when we travel abroad, we want to try all the delicious local food) and then have a light dinner. This way, you will also keep fit and avoid gaining extra holiday weight.

If you have a heavy dinner, make sure to go for a walk to help digestion; do not sleep as soon as you finish dinner.

12. Do not drink too much before bed:

I’m not just talking about alcohol; I’m talking about any drinks like water or tea. Otherwise, you will wake up to go to the toilet every five minutes.

13. Drink a cup of camomile or tea for sleep in the evening:

After dinner, get a cup of camomile or herbal tea that helps you relax and fall asleep (like valerian and lavender). You don’t have to drink 1 litre. Just make a strong one in a small cup 1 hour before bedtime. It will help you relax. 

14. Have a hot shower or a bath to relax your muscles:

Before bed, having a hot shower or a bath is one of the best ways to relax your body. Stay under the hot water jet for a few minutes before bed. You will be relaxed and ready to sleep.

15. Take some natural sleeping pills:

I’m always all about natural remedies, you know that; only the thought of having to take serious medicine gives me anxiety (as I need some more of it). I’m not too fond of chemicals and try to avoid them as much as possible.

You can buy many natural supplements made with herbs. They work very well for me. Before trying any natural remedies, always consult your doctor first. Even natural remedies can be wrong for your health if you have some health conditions). 

My favorite ones so far are the OLLY Ultra Strength Sleep Softgels. I take them the night before to catch a flight when I have to wake up earlier than usual, and the excitement (mostly the anxiety) doesn’t let me sleep. 

Shop my favorite natural remedies to sleep better.

16. Add some lavender essential oil to your pillow before sleep:

I add a few drops on a cotton pad on my pillow almost every night before bed, and I love it. The smell is fantastic, and it relaxes me so much that I fall asleep in a few minutes. I usually buy mine in my hometown, but you can easily find a good one online.

Shop a lavender roll-on essential oil.

17. Keep your room fresh:

Falling asleep in a hot room is never easy, so open the window and refresh the air if your room is hot, and remember to switch off the heater at night. 

If you are in a hot location, switch on the air conditioning; 17/18 degrees is perfect for sleeping (remember to never sleep with the air conditioner all night; it can get you sick).

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18. If reading at night makes you sleepy, bring a book with you:

I love reading; I can spend a whole day on the beach reading under the umbrella with my E-reader. But unfortunately, it makes me sleepy at night. This can be a good way for you to fall asleep, so give it a try. Maybe try to read something very dull. If it works, you have a solution for your night awake.

Shop my favorite E-reader.

Travel Tip: Buying an e-reader will save you a lot of room and weight in your luggage.

19. Try bedtime Stories:

There are many apps you can download on your smartphone or tablet. They all have excellent bedtime stories that will make you fall asleep in a few minutes. Otherwise, try some on YouTube. Those are very good, too.

20. Download some apps that help you fall asleep:

Some apps provide natural noise, such as the sound of waves crashing on the beach, the sounds of a forest, or the sound of a thunderstorm (I fell asleep like a baby during a thunderstorm).

If you are on vacation at a summer destination and your room is near the water, keep your window open; listening to the sounds of the waves can help you relax.

21. Don’t check social media or your phone in general before bedtime:

I know you are traveling, so you want to check what is happening back home to your friends, but using your phone at night before sleep keeps you awake, so avoid it. Check it out during the day instead.

Before you go…

As you see, my lovely anxious travelers, with a bit of pre-planning and these handy sleep-enhancing tricks, even the most unfamiliar hotel room can transform into a haven of restful slumber.

Remember, a well-rested traveler is happy and ready to conquer every adventure with boundless energy and enthusiasm. So, explore my friends, and may your dreams on the road be as sweet as your discoveries!

To truly conquer travel anxiety and become a super-organized explorer like myself, don’t forget to download my free guide, “Your 42-page Guide to Super-Organized Travel“!

It’s brimming with expert tips, tricks, and checklists to help you sleep soundly and navigate any travel hurdle gracefully and confidently. Now, sweet dreams (and smooth sailing!), and may your travels be filled with unforgettable adventures.