Traveling can be exhilarating, but it often comes with the unwelcome side effect of a disrupted sleep schedule. Whether you’re flying across time zones or just coming back from a jam-packed vacation, it can be tough to get your body clock back on track. Thankfully, there are many steps you can take to reset your sleep schedule effectively. Here’s a complete guide to help you get back to restful sleep and wake up feeling refreshed.
Step 1: Embrace the Power of Light Exposure
One of the best ways to fix your sleep schedule after travel is to expose yourself to natural light at the appropriate time. Light plays a crucial role in regulating your circadian rhythm, also known as your internal body clock.
If you’re trying to adapt to a new time zone, make an effort to get outside in the morning to soak up some sunlight. The natural light signals your body that it’s time to be awake and alert. If you’re arriving in the evening, dim the lights in your environment to cue your body that it’s time to wind down.
Product suggestion: A sunrise alarm clock, like the Hatch Restore Smart Sleep Assistant, is a great product to help manage light exposure. It gradually brightens your room in the morning, simulating a natural sunrise and helping you wake up gently. Highly rated by many Amazon users, it also doubles as a white noise machine.
Step 2: Make Gradual Adjustments
Depending on how far you’ve traveled, your internal clock may be drastically out of sync with your destination’s time zone. Instead of making sudden, drastic changes, try adjusting your bedtime by 15 to 30 minutes each night. This gradual approach helps your body transition more comfortably to your desired sleep and wake schedule without a significant shock to the system.
Start by planning your sleep and wake times, and use a timer to remind yourself to wind down each evening. Over several days, you’ll notice your body adjusting to the new schedule with less resistance.
Step 3: Establish a Relaxing Night Routine
After travel, a consistent night routine is your best ally in getting back on track. This sends cues to your brain that it’s time for sleep, which helps reset your body clock more efficiently. Here are some ideas to include in your wind-down routine:
- Take a Warm Bath: The temperature change signals your body that it’s time to sleep.
- Read a Book: Choose a calming book (nothing too stimulating) to help quiet your mind.
- Listen to Relaxing Music or Guided Meditation: Apps like Calm or YouTube videos can guide you into a restful state of mind.
Product suggestion: Consider a diffuser for aromatherapy, like the InnoGear Essential Oil Diffuser. Many people find that lavender essential oil, known for its relaxing properties, can help signal to the brain that it’s time to sleep.
Step 4: Use Melatonin Supplements Wisely
Melatonin is a natural hormone that your body produces to regulate sleep, but traveling can throw off its production. Taking a low-dose melatonin supplement can be helpful if you’re struggling to fall asleep in a new time zone.
Melatonin is most effective when taken about 30 minutes to an hour before bedtime. It’s not a long-term solution, but it can be beneficial for the first few days after you’ve traveled. Always consult with a healthcare professional before taking melatonin or any other supplements, especially if you’re taking other medications.
Product suggestion: The Natrol Melatonin 5mg Tablets are highly rated on Amazon and are often praised for their ability to help people fall asleep quickly without grogginess the next morning.
Step 5: Manage Your Sleep Environment
Setting up an environment conducive to sleep is a powerful way to get your schedule back on track. This means creating a space that’s cool, dark, and quiet.
- Keep the Temperature Cool: Your body temperature naturally drops when you sleep, so a cool room will help signal your brain that it’s time for rest. Aim for around 65 degrees Fahrenheit (18–20°C).
- Block Out Light: Use blackout curtains or an eye mask to make your bedroom as dark as possible, especially if you need to sleep during the day.
- Reduce Noise: A white noise machine can help drown out any disruptive sounds, making it easier for you to stay asleep.
Product suggestion: Consider using MZOO Sleep Eye Mask to completely block out light, which is great if you’re trying to sleep during daytime or are staying somewhere with inconsistent lighting.
Step 6: Limit Caffeine and Alcohol
You may find yourself reaching for caffeine as a pick-me-up after travel, but try to avoid drinking coffee or any caffeinated beverages at least 6 hours before bedtime. Caffeine can stay in your system for much longer than you think, making it harder to fall asleep and stay asleep.
Alcohol, on the other hand, may help you relax initially, but it can negatively impact the quality of your sleep. It’s best to limit alcohol consumption in the evening to ensure you’re getting restorative rest.
Step 7: Exercise, But Time It Right
Exercise is another powerful tool to reset your sleep schedule after travel. Physical activity helps regulate your body’s sleep-wake cycle and can make it easier to fall asleep at night. However, the timing of your exercise is essential.
Try to work out earlier in the day, preferably in the morning or early afternoon. Intense exercise in the evening can increase adrenaline levels and keep you awake. Activities like yoga or stretching are great alternatives for evening workouts, as they can promote relaxation without overstimulating your body.
Product suggestion: The Gaiam Yoga Mat is perfect for practicing light yoga or stretching before bedtime, helping your muscles relax and your mind prepare for sleep.
Step 8: Take Short Naps (If You Must)
If your sleep schedule is completely off and you’re struggling to stay awake, a short nap can help boost your energy. However, it’s essential to keep naps to around 20 to 30 minutes to avoid interfering with your night’s sleep.
Nap strategically: avoid napping too late in the day, as this will make it even harder to fall asleep at night. Early afternoon is the ideal time for a power nap if needed.
Step 9: Stay Consistent with Your Sleep and Wake Times
Once you’ve chosen the right bedtime and wake-up time, it’s important to stick with it consistently, even on weekends. Your body craves routine, and a consistent sleep schedule is key to a well-functioning internal clock.
Use an alarm to wake up at the same time each day, and resist the temptation to hit the snooze button. Over time, your body will adjust, and you’ll naturally wake up feeling more refreshed without needing an alarm.
Product suggestion: The Philips SmartSleep Wake-Up Light has a gentle alarm function that uses light to simulate a sunrise, making it easier for you to wake up without feeling jarred out of sleep.
Step 10: Stay Hydrated, But Don’t Drink Too Much Before Bed
Traveling can dehydrate you, which may make it more difficult to fall asleep or stay asleep. Make sure to drink plenty of water during the day, but try not to drink too much right before bed. Waking up multiple times during the night to use the bathroom can disrupt your sleep cycle.
Instead, aim to drink the majority of your water intake earlier in the day and limit liquids in the hour leading up to bedtime. If you’re struggling with dehydration, you can also add some electrolytes to your water to help you rehydrate quickly after travel.
Product suggestion: Liquid I.V. Hydration Multiplier is a great product to use if you’re feeling particularly dehydrated. Many Amazon users find it useful for replenishing electrolytes quickly and easily.
Step 11: Utilize Blue Light Blocking Glasses or Night Mode
Blue light from electronic devices can throw off your sleep rhythm, especially if you’re using a screen right before bedtime. Blue light reduces melatonin production, making it more challenging to fall asleep.
Consider wearing blue light blocking glasses if you can’t avoid screen time in the evening. Alternatively, use the night mode on your phone, tablet, or computer to reduce blue light exposure.
Product suggestion: The Anrri Blue Light Blocking Glasses are popular on Amazon, affordable, and effective at reducing the impact of blue light on your sleep quality.
Step 12: Avoid Late-Night Heavy Meals
Eating a heavy meal too close to bedtime can also interfere with your sleep. Digesting a large meal can make it uncomfortable for you to relax and fall asleep. Instead, try to have dinner at least three hours before bedtime and opt for lighter snacks if you feel hungry later in the evening.
If you need something to munch on, consider foods that are easy to digest and that promote sleep, like bananas, almonds, or a small bowl of oatmeal. These foods are rich in magnesium and can help relax your muscles and prepare your body for rest.
Step 13: Stay Patient With Yourself
Finally, remember that it’s completely normal for your body to take a few days—sometimes even a week—to adjust after travel. Don’t get discouraged if you’re still feeling off even after trying these steps. Stick with your new routine, and trust that your body will eventually settle back into its natural rhythm.
Getting back on track after travel is about consistency, light exposure, and creating the right conditions for sleep. Every small step you take adds up to big changes in helping your body regulate its internal clock.
Product suggestion: Keep a sleep journal to track your progress. The Moleskine Classic Notebook is a perfect tool to note your sleep schedule, how you’re feeling each day, and any challenges you’re facing. This will help you stay motivated and make adjustments as needed.
Wrapping It All Up
Traveling can bring joy and adventure, but it can also throw off your sleep cycle, which makes it hard to get back into your normal daily routine. By following these tips—ranging from light exposure to creating a cozy sleep environment—you’ll be well on your way to recovering and getting back on schedule.
Remember to use the products that can help make this journey easier, from light-alarm clocks to blue light blocking glasses. With a bit of consistency and patience, you’ll soon find yourself falling asleep easily, waking up refreshed, and feeling like yourself again.