Traveling often disrupts sleep. The “first-night effect” keeps brains alert in unfamiliar environments, delaying sleep and reducing restorative REM stages. But you don’t have to sacrifice deep sleep when you’re away from home. Here’s how to maximize rest while traveling, whether for holidays or work.
The Science of Travel Sleep
Our brains prioritize safety. New environments trigger hypervigilance, making it harder to fall asleep and stay asleep. This isn’t just psychological; it’s a hardwired survival mechanism. However, with intentional adjustments, you can override this response and achieve quality sleep.
1. Skip the First-Night Alcohol
While a drink may seem relaxing, alcohol suppresses REM sleep. Avoiding alcohol on your first travel night will improve overall sleep quality. Even a single drink disrupts restorative sleep stages, making you feel less rested.
2. Stay Active, Even While Traveling
Reduced movement during travel weakens your “sleep drive.” Resistance training is ideal, but even walking, jogging, or playing sports can help. Physical activity builds sleep pressure, making it easier to fall asleep and stay asleep.
3. Manage Blood Sugar for Better Sleep
Unstable blood sugar disrupts sleep. Pairing sweets with protein, fiber, or fat stabilizes insulin levels. This doesn’t mean avoiding treats; it means balancing them for sustained energy and better sleep.
4. Consider Targeted Sleep Support
Supplements like sleep support+ can enhance sleep quality. Formulations with magnesium bisglycinate, jujube, and PharmaGABA® promote relaxation, improve sleep efficiency, and ease stress. Travelers report faster sleep onset, deeper rest, and easier time zone adaptation.
5. Maintain Routine Consistency
Sleep thrives on predictability. Stick to your usual bedtime and wake-up time as closely as possible. If that’s impossible, replicate your home sleep environment: cool temperature, darkness, quiet. Eye masks and sound machines can help. Visualize your bedroom at home before sleep to trigger familiar relaxation cues.
The Takeaway
Travel-induced sleep disruption is normal. But by minimizing alcohol, staying active, balancing blood sugar, considering supplements, and maintaining routine, you can sleep better on the road. Prioritizing sleep while traveling ensures you wake up refreshed and ready to enjoy your time away.
Disclaimer
Consult with your doctor before starting any new supplement routine, especially if pregnant, breastfeeding, or taking medications
