Traveling is exciting, but it can also disrupt your sleep. Whether you’re dealing with jet lag, new sleep environments, or daylight-saving time changes, your body’s internal clock might struggle to adjust. To adjust to time changes, it’s important to plan ahead. Poor sleep from time changes can lead to fatigue, mood swings, and difficulty concentrating. Instead of enjoying the beautiful scenery you traveled so far to see, you may feel irritable and unmotivated.
The good news? With a few simple strategies, you can sleep well – even when facing jet lag, new time zones, or the dreaded daylight saving time change – and wake up refreshed.
Tips to Help You Adjust to Time Changes While Traveling – Dealing with Jet Lag & Changing Time Zones
Jet lag occurs when your body’s circadian rhythm (or internal clock) is out of sync with your new location. The farther you travel across time zones, the worse it can be.
Adjust to time changes quicker:
- Shift your schedule in advance – If traveling east, go to bed earlier a few night before departure. If traveling west, stay up later to help your body adjust.
- Use light exposure strategically – Get morning sunlight when traveling east to wake up faster, and get evening sunlight when traveling west to delay sleepiness.
- Avoid naps whenever possible – Your body needs time to adjust to its new sleep cycle. The age-old advice to stay up until bedtime in your new time zone holds true. If absolutely necessary, limit naps to 20 minutes or less and avoid napping too close to bedtime, as it can interfere with nighttime sleep.
Adjusting to the Time Changes of Spring Forward & Daylight Saving Time
On March 9, 2025 at 2 am, clocks will spring forward one hour for Daylight Saving Time (DST) in most of the United States. Losing an hour of sleep can throw off your rhythm, just like traveling to a new time zone.
How to adjust to DST smoothly:
- Go to bed 15-30 minutes earlier a few nights before the time change.
- Expose yourself to bright light in the morning to help reset your body clock.
- Stick to your usual sleep schedule (even on weekends) to minimize grogginess.
- Wake up at the same time every day, even when you’re tempted to sleep in. Your morning wake-up time sets your circadian rhythm for the day, causing you to feel tired when you want to sleep at night.
Create a Sleep-Friendly Travel Environment
Your “sleep setting” plays a major role in how well you rest away from home.
How to improve your sleep environment while traveling:
- Pack sleep essentials: A travel pillow, sleep mask, earplugs, or a white noise app can help block out hotel or airplane noises. Some people prefer grey noise, brown noise, or even pink noise. Experiment to find out what works best for you.
- Control the temperature – The National Sleep Foundation recommends setting your thermostat between 60 ° and 67 ° for optimal sleep. This may feel cold, but a cooler body temperature signals your brain that it’s time to sleep and encourages natural melatonin production.
- Reduce evening blue light exposure – Ideally, avoid blue light altogether in the evening. But if screen use is unavoidable, use blue light-blocking glasses or apps (like Night Shift or f.lux) to minimize melatonin suppression
- Use the bed only for sleep – On vacation, it can be tempting to lounge in bed, order room service, and ease into the day. However, using your bed for activities other than sleep confuses your brain, making it harder to fall asleep at night.
Instead, get outside, take a morning walk, or enjoy a local breakfast spot.
Stick to Your Usual Sleep Routine
Even while traveling, keeping your pre-bedtime habits consistent can help signal to your body that it’s time to sleep.
How to stay on track despite time changes:
- Follow your usual nighttime routine – Whether it’s reading, meditating, or listening to calming music, familiar habits help your brain wind down. Your brain thrives on consistency, and sticking to your usual routine will help you fall asleep faster.
- Try to sleep and wake up at the same time each day to maintain your body’s rhythm – even if you’re in a new time zone.
Be Mindful of Food, Drink & Activity Before Bed
What you eat, drink, and do before bed can make or break your sleep quality while traveling.
What to avoid before bed:
- Stop eating and drinking at least three hours before bedtime – This helps prevent indigestion, acid reflux, and nighttime awakenings.
- Avoid alcohol at least three hours before bed – While alcohol may make you sleepy, it disrupts deep sleep and increase nighttime awakenings.
- Limit caffeine intake – Caffeine stays in your system for 6-8 hours, so avoid it in the afternoon and evening.
- Avoid vigorous exercise within three hours of bedtime – While exercise is great for sleep, high-intensity workouts too close to bedtime can increase heart rate and body temperature, making it harder to fall asleep.
What helps:
- Stay hydrated – Dehydration can cause fatigue and headaches, so drink plenty of water throughout the day.
- Move your body – Light exercise (like walking or stretching) can reduce stress and improve sleep.
Consider Sleep Aids for Extra Support
If you’re struggling with sleep while traveling, certain natural sleep aids may help:
- Melatonin supplements can be helpful for resetting your body clock when adjusting to new time zones. For best results, take 1-3 mg two hours before bedtime, rather than right before bed.
- Magnesium helps promote relaxation and reduce muscle tension before sleep.
- Herbal teas (chamomile, valerian root, or lavender) can encourage relaxation and reduce nighttime anxiety.
Final Thoughts: Make Sleep a Priority to Adjust to Time Changes
Whether you’re crossing time zones, adjusting to Daylight Saving Time, or just sleeping in a new place – prioritizing rest can make a huge difference in how you feel and function during your trip.
Key Takeaways for Better Sleep While Traveling:
- Prepare for time zone changes by adjusting your sleep schedule in advance.
- Create a sleep-friendly environment.
- Stick to a bedtime routine.
- Avoid food and alcohol at least three hours before bed.
- Avoid naps or limit them to 20 minutes and not too close to bedtime.
- Use natural sleep aids if needed, but consult a doctor if problems persist.
By making small, intentional changes, you can wake up refreshed and fully enjoy your travels.
Need Help Improving Your Sleep?
If sleep struggles continue even after your trip, Cognitive Behavioral Therapy for Insomnia (CBT-I) can help reset your sleep cycle. Learn more about CBT-I here or schedule an appointment to start sleeping better today!
