Sleep Tips for Business Travelers

Sleep Tips for Business Travelers

Sleep Tips for Business Travelers

When you’re traveling for work, it can be difficult to get a good night’s sleep.  Hectic schedules, work-related stress and disruptions to your normal routine can make the recommended 7-8 hours of sleep seem impossible.  But sufficient sleep is essential for work performance no matter where you are.  Read on to find out how you can sleep better while you’re away from home for work.

During the Day

Sleep problems often start long before it’s time to go to bed.  Business travel unfortunately makes it easy to fall into a bad routine of unhealthy food and a lack of physical activity.  Try to make time for exercise, even if it’s just a walk around the office or 10 minutes in your hotel room.  Eat light, nutritious meals with similar kinds of foods that you eat at home.  Exposure to sunlight is important for maintaining your body’s natural sleep/wake cycle so make sure you get outside in the sun.

Before Bedtime

Avoid eating and drinking in the hours before you go to sleep, which can make it harder both to fall asleep and to stay asleep during the night.  Alcohol disrupts your sleep patterns so limit your intake or abstain completely.  Try not to consume caffeine, especially after 2pm in the afternoon.

At Bedtime 

Do what you can to create the same sleep conditions you have at home.  Brush your teeth, take a shower or read for a while before you try to fall asleep.  Limit screen time and take the time to relax, which will pay off when you do settle down for sleep.

Sleep aids like an eye mask or a white noise app on your phone can also help.  If possible, you might try bringing something familiar from home like a pillow or blanket to feel more like you’re sleeping in your own bed.  Sleep medications like herbal supplements or over-the-counter drugs may be useful for some people but keep in mind that they can also have negative side effects.

Crossing Time Zones

Sleep can be even more difficult when you’re traveling far from home and need to adjust to a time change.  If you’ll be away for a while, try to reset your biological clock before you leave by going to bed and waking up on local time at your destination.  If your trip will be shorter, schedule meetings during prime hours in your home time zone to be sure you’re at your best.

Kevin Arnold 

Kevin Arnold writes about allergies and asthma, travel and healthy living.  For more tips and information, check out all of his posts at