Travel sleep checklist
A change of scene should not have to mean lost sleep. A little planning helps you rest in hotels, guest rooms, and across time zones.
Last reviewed: · Educational only, not medical advice.
Short answer
How do you sleep better while traveling?
Keep your routine steady, get morning daylight at your destination, and make the room dark and quiet with a sleep mask and earplugs. Stay hydrated, limit alcohol and late caffeine, and keep medicines and a familiar comfort item with you.
Before you go
What to pack
- A sleep mask and comfortable earplugs.
- Any regular medicines in your carry-on, with a copy of your list.
- A familiar item — your own small pillow or a calming book.
- A low, warm night-light for unfamiliar rooms.
While you are away
On the trip
- Get morning daylight at your destination to help adjust your body clock.
- Keep meals and your wind-down routine as steady as you can.
- Stay hydrated and limit alcohol and late caffeine.
- For new rooms, check the path to the bathroom before bed to lower fall risk.
The same basics travel with you: a steady wake time, morning light, and a calm wind-down.
What this helps with — and what it does not do
These tips ease common travel disruptions. They do not treat sleep disorders or remove the need for your usual care while away from home.
Frequently asked questions
How can older adults sleep better when traveling?
Keep your usual routine where possible, get morning light at your destination, stay hydrated, limit alcohol and late caffeine, and make the room dark and quiet with a mask and earplugs. Familiar comfort items can help too.
How do I handle jet lag?
After arriving, shift your daylight, meals, and sleep toward the local schedule. Morning light helps your body clock adjust. Give yourself a day or two and avoid long late naps that delay adjustment.
Should I take sleep medicine for travel?
Do not start any sleep medicine or supplement just for travel without checking with your doctor or pharmacist, especially if you take other medicines or have health conditions.