Top International Travel Tips: Normalize Your Sleep Schedule No Matter Where You Go

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Whether it’s for business or recreational purposes, there are plenty of people worldwide who are constantly on the road. Juggling different time zones and spending hours waiting around in airports can certainly take its toll on the body, especially when it comes to sleeping.

Even when dealing with the hustle and bustle of constant travel, maintaining a decent sleep schedule is still vital to your wellbeing. In fact, sleep deprivation can cause many serious side effects most of us aren’t even aware of. So, if you find yourself consistently on the road and struggling to normalize your sleep schedule, here are some top tips you can start using right away to finally get a refreshing night’s sleep.

Prepare before you leave

Generally, if you’re constantly traveling and away from home, it’s likely you’ll have your destinations planned early in advance. If this is the case, analyze which time zones you’ll be next experiencing and slowly adjust your sleep schedule to suit them before you leave. This way, you’ll find it much easier and quicker to adjust to your new timings.

A few days before you’re due to leave for your next destination, go to sleep and wake up earlier/later dependent on which time zone you’ll be heading to next. A great method to ensure you stay consistently on track is to use this alarm clock app. Featuring an innovative sleep timer that will play white noise or relaxing music to lull you to sleep, as well as a customizable alarm allowing you to be woken up to your favorite songs, Alarm Clock for Me is a great tool to have alongside you when normalizing your sleeping pattern.

Avoid alcohol

When traveling, especially on business, alcohol is often present at social events you may be required to attend. Whilst the majority of us enjoy a drink or two in the evening, it’s essential you avoid alcohol at all costs for the sake of your sleep. Research has shown that whilst alcohol can initiate sleepiness to begin with, after just an hour you may become even more alert than before.

So, if you’ve made the effort to adjust your sleep schedule in preparation for your new time zone, wouldn’t it be a shame to throw away all your preparation for the sake of a drink?

Accommodation apps

Traveling doesn’t always go to plan and, if you’re a consistent traveler, it’s almost guaranteed you’ll find yourself victim to an accommodation mishap from time to time. So, ensuring you have an app such as Overnight by your side, you’ll be able to instantly find available rooms to suit your particular taste for the exact evening you need. Being in comfortable surroundings is essential for a good night’s sleep, and being stranded without accommodation will be a nightmare.

No matter where you are in the world, normalizing your sleep schedule doesn’t have to be difficult. As long as you implement the right strategies and have the best apps downloaded ready to go, you’ll find yourself sleeping well every night you’re away!

Jordan Bradshaw works as a flight attendant and shares some of his top travel tips around the internet in his travel focused articles.

Andy Higgs
Andy Higgs

I know what it's like to go from being a crazy backpacker without a care in the world, via being a vaguely sensible parent to being an adventurer once more. In other words, evolving into a Grown-up Traveller.

Like everyone else, I love to travel, have visited a lot of countries and all that but my big thing is Africa.

I also own and run The Grown-up Travel Company as a travel designer creating personalised African itineraries for experienced adventurers

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