It is not about staying hydrated, eating well, or even handwashing — although those are all important too. According to New York City emergency room physician Dr. Calvin Sun, the number one priority when traveling is quality sleep.
The Importance of Sleep During Travel
There is no denying that traveling offers extensive health and mood benefits, but getting proper rest while away is key to enjoying them. Achieving good sleep is not easy: a 2023 study found that only 18% of hotel travelers reported excellent sleep during their trips. Dr. Sun understands the importance of sleep health from both his medical experience and his weekends leading adventure travel experiences, including excursions in Antarctica, Africa, the Swiss Alps, and Easter Island. He has traveled to nearly 200 countries in the last 14 years. These experiences are more enjoyable when you are awake and happy, which is why he always focuses on getting good sleep before and during a trip.
Tips for Better Sleep While Traveling
Maintain a Consistent Sleep Schedule
Regular bedtimes are not just for children. You can harness them to your advantage, Sun said. Make your schedule around it so you can be more awake and efficient to do and see the things you want. He begins adjusting his bedtime three to four days before travel: going to sleep earlier if flying east and later if flying west to adjust to time zone changes.
Plan Around Jet Lag
If the destination is one to three time zones different from home, Sun does not stress too much about specific sleep planning. Your body can adjust quickly, he said. But anything more than three to four hours ahead or behind requires more intentional planning. For eastbound trips, he prefers red-eye flights for easier in-flight sleep. He uses an app called Time Shifter to help navigate sleep and time zone changes, which he trusts because it is based on NASA science for astronauts combating jet lag. He also pays special attention to caffeine and melatonin timing, as well as light and darkness exposure.
Be Mindful of Alcohol
Sun understands enjoying nightlife at your destination and having a drink on the plane, but he personally holds off on alcohol as much as possible because it can wreak havoc on sleep quality. He says that means he does not enjoy his trip as much. I do not blame people for wanting a little nightcap before they sleep, he said. It is the allure of fancy travel when you have a glass of champagne before you turn in. But objectively, it is not great for sleep and not great for any health benefits. He reminds travelers that while alcohol can make you fall asleep faster, it disrupts overall sleep quality. You want to feel as rested as possible when you wake up, which then perpetuates how you sleep when you get to your destination, he said. The fear I have is that it compels people to rely more on alcohol for sleep, creating a negative feedback loop. He prioritizes being a little more awake with a little less jet lag instead.
Pack Your Sleep Essentials
Preparing for plane naps goes beyond popping in earbuds for Sun. He also brings a comfortable travel pillow, a Bluetooth headphone converter for the in-flight entertainment system, an eye mask, and a foot hammock. Sun finds the hammock particularly helpful as it takes pressure off your backside and tailbone. This is the anatomy and physiology of your body — you put less weight on your buttocks as you sleep, he explained. He will also take advantage of an airplane blanket if available. I can either use it as a buttocks cushion or roll it up and use it as lumbar support, he said.
The Secret to a Magical Trip
Sun encouraged every traveler to prioritize sleep however best they can — it is the secret to making your trip magical. You cannot pour from an empty cup, he said. Your taste for adventure and serendipity is diminished when you are not awake enough due to lack of sleep.
