Traveling is one of life’s great joys, but it can also disrupt our sleep patterns, leaving us tired and less able to enjoy our adventures. Whether you’re crossing time zones or sleeping in unfamiliar places, maintaining sleep quality is crucial. For those managing conditions like snoring or sleep apnea, this is even more important. Here are five essential sleep tips for travelers to help ensure restful nights away from home.

1. Stick to Your Routine

Your body thrives on routine. Try to maintain your regular bedtime and wake-up time, even when traveling. This helps keep your internal clock set and reduces the impact of jet lag. If you have a bedtime ritual, such as reading or meditating, continue it on the road. Consistency signals to your body that it’s time to wind down.

2. Create a Comfortable Sleep Environment

Unfamiliar environments can make sleeping difficult. Make your sleep space as comfortable as possible by bringing along items from home, such as a favorite pillow or sleep mask. Earplugs and white noise apps can also help block out unfamiliar sounds. If you use a CPAP machine for sleep apnea, invest in a travel-sized model that’s easy to bring along.

3. Manage Light Exposure

Light significantly affects our sleep-wake cycle. Expose yourself to natural light in the morning to help wake up your body. In the evening, avoid bright screens and dim the lights to signal to your body that it’s time to sleep. If you’re dealing with jet lag, gradually adjusting your light exposure before your trip can help ease the transition.

4. Stay Active

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try to avoid vigorous exercise close to bedtime, as it can energize you and make falling asleep more difficult. Opt for a walk or gentle stretching in the evening if you need to unwind.

5. Mind Your Diet

What and when you eat can impact your sleep. Try to eat meals at the usual times according to your home time zone if possible. Avoid heavy or rich foods, caffeine, and alcohol close to bedtime, as they can disrupt sleep. If you’re hungry before bed, opt for a light snack that won’t upset your stomach.

Bonus Tip: Be Prepared for Sleep Apnea

If you’re managing sleep apnea, preparation is key. Ensure your travel health insurance covers any sleep-related treatments you might need while away. Bring extra supplies for your CPAP machine, such as masks and filters, and know where you can find medical assistance if needed.

Traveling should be about discovering new places and creating memories, not struggling with sleep. By following these tips, you can enjoy restful nights wherever your journeys take you, ensuring you’re energized and ready to explore.