At a Glance
- 122.4 million Americans will travel at least 50 miles from home this holiday season, per AAA.
- Travel fatigue and jet lag can leave you exhausted and out of sync with local time.
- Nine sleep-focused strategies can help you stay refreshed for family celebrations.
- Why it matters: Rested travelers enjoy more energy, better mood, and stronger connections with loved ones.
Traveling during the holidays brings excitement, but it can also drain your energy. AAA estimates 122.4 million Americans will be on the move this season. To keep your spirit high and your body ready for celebrations, follow these sleep-focused tips.
Understanding Travel Fatigue and Jet Lag
Travel fatigue is the physical result of anxiety, long layovers, delayed flights, and lack of sleep. Jet lag is a temporary sleep disorder that occurs when crossing time zones, disrupting your body’s natural melatonin rhythm. Both can make it hard to concentrate and stay alert.
9 Sleep Hacks to Beat Jet Lag and Fatigue
- Prepare Your Body for the New Schedule
Start three days before departure, shifting bedtime an hour later each day to match the destination time zone.
- Do as the Locals Do
Sync your meals and sleep with the local schedule once you arrive, even if it means a half-asleep dinner.
- Pack Comfy
Bring loose-fitting clothes and a travel pillow-standard or C-shaped-to improve comfort on the road.
- Keep Moving If You Must Stay Awake
Light activity raises body temperature, signaling wakefulness and reducing grogginess.
- Eat Nutritiously and Stay Hydrated
Adequate food and water help maintain energy and reduce nighttime hunger or thirst.
- Use Light to Your Advantage
Expose yourself to sunlight in the late morning and late afternoon when traveling west-to-east to reset your circadian rhythm.
- Avoid Alcohol on Your First Day
Alcohol disrupts the sleep-wake cycle, especially during the initial adjustment period.
- Avoid Caffeine and Nicotine
These stimulants can stay in your system for hours, keeping you wired when you should be winding down.
- Use Natural Sleep Aids
Herbal tea or CBD oil can help you fall asleep without interfering with natural melatonin production.
Key Takeaways
- Travel fatigue and jet lag are common but manageable with proper preparation.
- Adjusting bedtime, syncing with local routines, and staying hydrated can dramatically improve rest.
- Simple sleep hacks-such as packing a pillow and avoiding stimulants-keep you refreshed for holiday gatherings.
Staying rested during holiday travel means you’ll arrive ready to enjoy every moment with family and friends.
