

How to Sleep Well While Travelling: Beating Jet Lag and Hotel Insomnia
Introduction
Travelling is exciting, but poor sleep can ruin your experience. Whether it's long flights, unfamiliar hotel beds, or time zone changes, sleep disruptions are common. In this guide, you'll find science-backed strategies to help you fall asleep faster and wake up refreshed—wherever you are.
1. Understanding Why Travel Disrupts Sleep
Before diving into solutions, let’s explore why travelling makes it harder to sleep:
- Jet Lag: Your body clock struggles to adjust to different time zones.
- Unfamiliar Environment: New sounds, smells, and bedding affect sleep quality.
- Flight Fatigue: Cabin pressure, noise, and dehydration impact melatonin production.
- Inconsistent Sleep Schedule: Travel often disrupts your natural sleep-wake cycle.
Now that we understand the problem, let’s focus on the solutions.

2. How to Prevent Jet Lag and Adapt to New Time Zones
Jet lag occurs when your body’s internal clock doesn’t match the local time. Here’s how to minimise its effects:
Adjust Your Sleep Schedule Before Departure
- If travelling east, go to bed earlier a few days before departure.
- If travelling west, stay up later to align your body clock gradually.
Get Plenty of Natural Light
- Morning light exposure helps your body adjust to an earlier schedule.
- Evening light exposure delays your body clock when travelling west.
Use Melatonin Wisely
- Melatonin supplements (0.5–3mg) can help reset your body clock, but use them responsibly.
- Take melatonin at local bedtime (not before the flight).
Stay Hydrated and Avoid Alcohol
- Dehydration worsens jet lag symptoms—drink plenty of water.
- Avoid caffeine and alcohol, which can interfere with your sleep cycle.
Sleep Strategically on the Plane
- Adjust your watch to the destination’s time zone before boarding.
- If arriving in the morning, try to stay awake during the flight.
- If arriving at night, sleep on the plane to adjust faster.

3. How to Sleep Better in Hotels: Overcoming Discomfort
Hotels can feel uncomfortable due to unfamiliar bedding, noise, and temperature differences. Here’s how to optimise your sleep environment:
Make the Room Sleep-Friendly
- Use blackout curtains to block out unfamiliar city lights.
- Adjust the room temperature to 18-20°C (65-68°F) for optimal sleep.
- Bring a travel pillow and a small blanket for added comfort.
Reduce Noise Disturbances
- Use noise-cancelling earplugs or play white noise on your phone.
- Request a quiet room (away from elevators and main roads).
- Place a rolled towel under the door to block hallway noise.
Stick to Your Sleep Routine
- Follow your usual bedtime habits (reading, meditation, or deep breathing).
- Bring a travel-sized lavender spray for a familiar scent.
Avoid Hotel Room Sleep Triggers
- Minimise blue light exposure by dimming screens before bed.
- Don’t use the bed for work—keep it strictly for sleep.
- Skip heavy hotel meals before sleeping (late-night digestion affects sleep).
4. Sleeping on Planes and Trains: Comfort Tips for Better Rest
Sleeping while travelling isn’t easy, but these hacks can help:
Best Sleep Position for Planes
- Window seats provide head support and less disturbance.
- Use a neck pillow to prevent head bobbing and stiff necks.
- Recline slightly (but not too much) for spinal support.
What to Pack for Comfortable Sleep on the Go
- Neck pillow for support
- Eye mask to block out light
- Noise-cancelling headphones for a quiet environment
- Compression socks to prevent swelling on long flights
Managing Sleep Disruptions While Travelling by Train
- Choose a quiet carriage when possible.
- Keep valuables secured to relax and sleep without stress.
- If overnight, bring a small blanket to regulate temperature.
5. Alternative Sleep Aids for Travel Fatigue
If you struggle to sleep while travelling, consider these natural remedies:
Herbal Supplements
- Valerian root: Reduces sleep onset time.
- Chamomile tea: Promotes relaxation.
- Magnesium: Helps with muscle relaxation and stress reduction.
Breathing Exercises to Calm Your Mind
- 4-7-8 breathing technique: Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
- Progressive muscle relaxation: Tense and release muscles from head to toe.
Mindfulness and Sleep Apps
- Apps like Calm, Headspace, and Sleep Cycle offer guided meditation for sleep.
- Use binaural beats or ASMR to relax before bed.
6. Final Tips for Sleeping Well While Travelling
To wrap up, here’s a quick checklist for better sleep on the go:
✅ Adjust your sleep schedule before departure
✅ Expose yourself to natural light at the right time
✅ Stay hydrated and avoid alcohol
✅ Make your hotel room as comfortable as possible
✅ Use sleep aids like melatonin and herbal remedies if needed
✅ Stick to your sleep routine—even when travelling
Conclusion
Sleeping well while travelling isn’t impossible. With strategic planning, good sleep habits, and the right tools, you can wake up feeling rested and ready—no matter where you are.
Have a sleep trick that works for you while travelling? Share it in the comments! 🚀