Traveling abroad is an exciting adventure, but one of the most challenging aspects can be adjusting to new time zones, unfamiliar sleeping environments, and different cultural norms around rest. Whether you’re dealing with jet lag, noisy hotels, or simply trying to get a good night’s sleep in an unfamiliar place, here are some tips to help you sleep better while traveling abroad.

1. Adjust Your Sleep Schedule Before You Leave

One of the best ways to prepare for a new time zone is to start adjusting your sleep schedule a few days before you travel. If you’re heading to a destination several hours ahead or behind your current time zone, try to gradually shift your bedtime and wake-up time by an hour or two. This will help your body adapt more easily when you arrive, reducing the effects of jet lag.

2. Create a Sleep-Friendly Environment

Sleep can be hard to come by when you’re staying in a new place, but there are steps you can take to make your sleeping environment more comfortable. If you’re staying in a hotel or a rental, ask for a quieter room or one with a more comfortable mattress. You can also bring along earplugs or noise-canceling headphones to block out disturbances, such as street noise or other guests. If you’re dealing with bright lights outside, a sleep mask can help create darkness, signaling to your brain that it’s time to rest.

3. Stay Hydrated, But Avoid Caffeine and Alcohol

Dehydration can contribute to restless sleep, so make sure you drink plenty of water throughout the day. However, avoid drinking too much right before bed to prevent frequent bathroom trips. Additionally, while alcohol might seem like a good way to unwind, it can disrupt your sleep cycle. Similarly, caffeine, commonly found in coffee, tea, and sodas, can interfere with your ability to fall asleep, so try to avoid it in the afternoon or evening.

4. Use Relaxation Techniques

Sometimes the excitement of being in a new country can make it hard to wind down. Relaxation techniques like deep breathing, meditation, or gentle stretches can help calm your mind and body. Apps that offer guided sleep meditations or calming soundscapes can be especially helpful. If you’re staying in a shared space, using earphones to listen to these sounds can create a soothing environment.

5. Stay Active During the Day

Staying active during the day can help regulate your sleep. Walking around the city, hiking, or taking part in outdoor activities can help tire your body out so that when nighttime comes, you’re ready to sleep. Avoiding naps, especially during the first few days of your trip, can also help you adjust to the local time zone more quickly.

6. Embrace the Local Routine

In some cultures, sleep schedules and practices can vary greatly. For example, in Spain, the afternoon siesta is common, while in some Asian countries, late-night dining and socializing are the norm. Try to immerse yourself in the local culture, embracing the daily rhythms to help your body adjust.

Traveling abroad is all about embracing new experiences, and good sleep is essential for staying energized and making the most of your trip. By preparing in advance and following these tips, you can improve your sleep quality and wake up ready to explore the world around you.