For many travel lovers, visiting different places is a great way to relax and recover from stress. But, believe it or not, poor sleep quality is one of the most common struggles many travellers face on the road, and for various reasons.

Struggling to sleep is most common when you travel across two or more time zones, upsetting your natural sleep schedule. Some people also simply find it difficult to sleep in new environments for the first time. But regardless of the cause, the following tips can help you sleep better when you travel. 

1. Pack travel accessories that can help with sleep

You first want to pack the most important travel accessories that can help you sleep while travelling, from light-blocking eye masks to noise-canceling earphones. You can take a pillow for your neck and a blanket for those long flight hours or train commutes. And if you need sleep medication to help you sleep, be sure to first speak with your doctor before you set off. But you could also consider getting a travel-size cbd product to take along. Only make sure that your cbd product is allowed in your chosen destination. And if you’re travelling by flight, be sure to check flight regulations regarding such products. 

2. Sleep strategically

If you expect to travel across different time zones, consider rescheduling your sleep time about three days before departure. It can take about one day per time zone for your body to readjust, which is why planning is essential to help your body ease through the transition. For example, you can begin moving your sleep time an hour or two earlier or later than you usually do. Start doing this about three days before your trip, and add an hour to each day. For instance, you can move your sleep time an hour or two early the first night and another hour earlier the second night. 

3. Don’t stress yourself about a lack of sleep

It’s possible to try all the tricks in the book and still struggle to sleep when you travel. Sometimes, a simple case of the first-night effect can keep you up all night. Don’t stress yourself when this happens, as it is completely normal. Getting stressed out about your inability to sleep will only make it even harder to sleep. Instead, you can enjoy a relaxing hobby like reading a book, listening to some soothing music, or drinking some green tea. 

4. Limit your alcohol and caffeine intake

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For many travellers, alcohol and caffeine substances are a normal part of daily travel activities. But they can also drain the sleep out of your body, especially when you consume them in large quantities. Alcohol, for instance, can disrupt your sleep cycle, while caffeine can negatively impacts your sleep time, especially when consumed a few hours before bedtime. So, consider limiting how much you indulge in them. Instead, find creative ways to incorporate exercise and physical activities into your day, so your body can rest at night. 

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