Traveling during the holiday season can be both exciting and exhausting. Between crowded airports, long car rides, and disrupted routines, getting good sleep while on the move can feel like a challenge. As a sleep expert, I’m here to share practical tips—and a little humor—to help you rest well, no matter where the holidays take you.
First, try to stick to a consistent sleep schedule. Yes, even if Aunt Carol insists on a 5:30 a.m. wake-up call for Christmas brunch. Keeping your wake-up and bedtime within an hour of your usual schedule can help your body’s internal clock stay on track. If you’re traveling across time zones, start adjusting your schedule a few days in advance—because jet lag doesn’t care how many cups of eggnog you’ve had.
Packing the right sleep essentials can also make a big difference. A travel pillow, an eye mask, and noise-canceling headphones can turn even the most chaotic plane ride into your personal sleep sanctuary. (Because nothing says “Happy Holidays” like ignoring a screaming toddler in row 12.) Don’t forget earplugs or a white noise app to block out the unique symphony of Uncle Bob’s snoring at the family reunion.
Hydration is key, especially if you’re flying. Dehydration can make you feel more tired and disrupt your sleep. Drink plenty of water, but try to avoid caffeine and alcohol, which can turn your “silent night” into a sleepless one. Yes, even if the airline offers free wine—your sleep is worth it.
Create a relaxing wind-down routine, even while you’re away from home. Whether it’s reading a book, listening to calming music, or practicing deep breathing exercises, these small rituals can signal to your body that it’s time to rest. And if you’re crashing at a relative’s house, do your best to avoid their “festive” fluorescent guest room lighting.
Jet lag can be a real struggle during holiday travel. To combat it, spend some time in natural sunlight during the day and avoid screens before bed. (That means putting down the late-night online shopping spree. Those slippers will still be there tomorrow.)
Finally, be kind to yourself. Traveling is stressful, and it’s okay if your sleep isn’t perfect. Focus on resting when you can, laugh off the chaos, and make small adjustments to support your sleep health. With these tips, you’ll be more likely to enjoy the holidays feeling refreshed and recharged—even if the rest of your family is running on candy canes and chaos.
