I travel so much that I’ve lost track of time zones. One night, I’m wide awake in Austin at 3 AM, staring at the ceiling, wondering if I should just give up and go find tacos. The next, I’m in Cape Town, South Africa, completely exhausted but wide awake at noon because my body still thinks it’s the middle of the night.
Whether it’s jet lag, strange hotel beds, or the pure adrenaline of being somewhere new, insomnia on the road is a real nightmare.
But after years of hopping between time zones, I’ve found some tried-and-true ways to outsmart insomnia and avoid walking around like a sleep-deprived ghost. If you’re constantly on the move and struggling to get rest, these five tricks will help you sleep—no matter where you are in the world.
Did You Know?
Many cultures have used magical objects by the bed to help with sleep!
• Iron Under the Bed (Celtic & Viking) – Thought to keep away spirits and night terrors. Warriors even slept with weapons nearby for protection.
• Dreamcatchers (Native American) – Hung above the bed to catch nightmares and let good dreams pass through.
• Jade Stones (Chinese) – Believed to bring peace and harmony for restful sleep.
• Lavender Sachets (European folklore) – Placed under pillows to ward off nightmares and promote relaxation.
• Amethyst Crystals (Greek & Roman) – Used to calm the mind and encourage prophetic dreams.
1. Fix Your Sleep Schedule (Even on Weekends!)
Your body has an internal clock, called the circadian rhythm, that controls when you feel sleepy and when you wake up. If you go to bed and wake up at different times every day, your clock gets completely out of sync—leading to restless nights.
How to Fix It:
✅ Set a strict bedtime and wake-up time (even on weekends!)
✅ Get at least 30 minutes of sunlight during the day to reset your body clock
✅ Avoid long naps (keep them under 20 minutes if you must)
Sticking to a schedule trains your body to feel sleepy at the right time, making it easier to fall asleep naturally.
2. Control Your Light Exposure
Light is one of the biggest factors that control sleep. Too much blue light from phones, TVs, and tablets before bed tricks your brain into thinking it’s daytime—which means it won’t produce enough melatonin (the sleep hormone).
How to Fix It:
✅ Avoid screens at least 1 hour before bed
✅ Use warm, dim lighting in the evening
✅ If you must use screens, switch on “Night Mode” or wear blue light-blocking glasses
On the flip side, getting bright sunlight in the morning helps tell your body that it’s time to wake up—making it easier to feel tired at night.
3. Create a Relaxing Nighttime Routine
If you jump straight from a stressful day into bed, your brain won’t be ready to sleep. A wind-down routine helps signal to your body that it’s time to relax.
How to Fix It:
✅ Take a warm bath or shower
✅ Read a book (preferably a paper one, not on a screen)
✅ Try deep breathing or meditation (apps like Headspace and Calm can help)
✅ Sip on caffeine-free herbal tea (like chamomile or valerian root)
Doing the same relaxing activities every night helps train your body to associate them with sleep.
4. Watch What You Eat and Drink
What you consume during the day can directly affect your sleep at night. Certain foods and drinks keep your brain too alert to fall asleep.
How to Fix It:
✅ Avoid caffeine at least 6 hours before bed (yes, that includes soda and chocolate!)
✅ Skip heavy meals and spicy foods close to bedtime
✅ Cut back on alcohol—it may make you sleepy at first, but it wrecks sleep quality
Instead, opt for sleep-friendly snacks like bananas, almonds, or yogurt, which help promote melatonin production
5. Get Out of Bed If You Can’t Sleep
Lying in bed awake only makes insomnia worse—because your brain starts associating your bed with frustration instead of sleep.
How to Fix It:
✅ If you can’t fall asleep after 20 minutes, get up and do something relaxing
✅ Read a book, journal, or listen to calming music (but avoid screens!)
✅ Only go back to bed when you start feeling sleepy
This retrains your brain to see your bed as a place for sleep, not stress.
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