Health
Sleep and travel don’t always mix: Here are 7 tips to help you rest on the road
More than half of U.S. adults plan to take a summer vacation this year, surveys have found — but for many, the time off may not be as restful as they’d hoped.
Whether traveling for pleasure or business, it’s common for people to experience sleep struggles away from home, experts say. Yet there are some ways to improve your rest while on the road.
Why does travel interfere with sleep?
For most people, struggles with sleep on the first night of vacation are part of a natural survival mechanism, expert say.
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“Our brains enter ‘protector mode,’ especially when we’re traveling with family,” said Martin Seeley, CEO and sleep expert at Mattress Next Day in the U.K., in an email to Fox News Digital.
“In an unfamiliar place, our brains become instinctively more alert, increasing adrenaline to keep us awake and ready to defend ourselves or our loved ones.”
Jet lag, trip logistics and changing schedules can interfere with sleep, experts agreed. (iStock)
Dr. Chelsie Rohrscheib, a neuroscientist and sleep specialist at Wesper in New York, agreed that sleeping in a foreign environment places the brain on high alert, and often results in light sleep and poor sleep quality for the first couple of days.
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An unfamiliar environment can also throw off a person’s sleep cycle, she told Fox News Digital, as the bed and sleeping area may be much different than at home, which usually requires an adjustment period.
“You have almost no control over the type of mattress, pillow and bedding you’ll have while traveling, and you may find it uncomfortable,” Rohrscheib said.
Experts shared seven tips to help improve sleep while traveling. (iStock)
If traveling to a different time zone, that can disrupt the circadian rhythm, which is the body’s 24-hour biological clock.
“You may find it very difficult to adjust to your new sleep and wake time, which causes poor sleep for up to a week,” the doctor noted.
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All of these factors can add up to daytime sleepiness, cognitive impairment, low energy and moodiness, the expert warned.
Changes to diet and exercise routines, modified schedules, and stress and anxiety about trip logistics can also affect the ability to sleep, according to experts with the Sleep Foundation.
7 tips to get better sleep while traveling
“Luckily, there are ways to ‘trick’ your brain into reducing levels of adrenaline and feeling more relaxed,” Seeley said.
1. Bring familiar items from home
Seeley recommends taking something from your bedroom at home that your brain will associate with sleeping in a safe environment.
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“The pillowcase from your bed won’t take up any room in your suitcase, and it will smell like your laundry detergent — this makes it ideal for relaxing your brain and body,” he suggested.
Smells are very powerful when it comes to triggering memories, the expert noted.
“So if you’re surrounded by the same smells of your bed at home, your brain will more than likely start to feel more safe and relaxed.”
2. Mimic your home environment
Seeley recommends setting up your sleeping area to resemble your home environment as closely as possible.
One expert recommends bringing your own pillow, as well as a sleep mask and earplugs, to help promote better rest. (iStock)
This might include bringing a small nightlight if you use one at home, adjusting the room’s temperature to your liking, and using a white noise machine to block unfamiliar sounds, he suggests.
“These small adjustments can help make the new space feel more familiar, which will aid you in falling asleep quicker,” Seeley said.
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Rohrscheib also recommends bringing your own pillow, as well as a sleep mask and earplugs.
“You can’t be sure your accommodations will have sufficient blackout blinds or soundproofing,” she said.
3. Stay active during the day leading up to your first night
Seeley recommends spending time outside during the day to help regulate your body’s internal clock.
“Whether it’s swimming, hiking or exploring local sights on foot, physical exertion can help promote better sleep at night,” he advised.
If traveling to a different time zone, that can disrupt the circadian rhythm, which is the body’s 24-hour biological clock, experts say. (iStock)
“Also, natural sunlight exposure helps reinforce your circadian rhythm, making it easier for you to fall asleep at night.”
Once you arrive at your destination, it’s important to continue to get ample exposure to sunlight within the first hour of waking at your travel destination, Rohrscheib noted, as this will help reset your internal clock.
4. Stick to your usual bedtime routine
Maintaining your usual bedtime routine sends a signal to the brain that it’s time to wind down, according to Seeley.
“Engage in the same pre-sleep activities you do at home, whether it’s reading a book, taking a warm shower or listening to calming music,” he advised.
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“This consistency helps cue your brain to prepare for sleep.”
If traveling with children, Seeley recommends encouraging them to stick to regular routines as well — such as brushing their teeth, reading a bedtime story or cuddling with a favorite toy — to help them feel more secure and ready for bed.
If traveling with children, experts recommend encouraging them to stick to regular routines to help them feel more secure and ready for bed. (iStock)
“Anything that your brain associates with your normal bedtime environment will make it easier to fall asleep and stay asleep,” he said.
5. Stay active during the day leading up to your first night
Spend time outside during the day to help regulate your body’s internal clock, experts recommend.
“Whether it’s swimming, hiking or exploring local sights on foot, physical exertion can help promote better sleep at night,” Seeley advised.
“Also, natural sunlight exposure helps reinforce your circadian rhythm, making it easier for you to fall asleep at night.”
6. Adjust your schedule
If you are traveling out of your time zone, Rohrscheib recommends adjusting your sleep schedule in the days leading up to your departure to make the transition easier.
“You can also help reset your biological clock by taking a low dose of melatonin at the time you wish to sleep while traveling,” Rohrscheib suggested.
Experts recommend avoiding the use of electronic devices at least an hour before bedtime. (iStock)
“Taking melatonin for a week before you leave can help you reset your biological clock faster.”
7. Limit screen time
“Avoid using electronic devices such as smartphones, tablets or laptops at least an hour before bedtime,” Seeley said.
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“The blue light emitted from screens can interfere with your body’s production of melatonin, the hormone that regulates our sleep.”
Rohrscheib also recommends avoiding bright lights — especially from electronic devices — the hour before you go to sleep at your destination.
Health
Switching from cigarettes to vapes linked to higher risk of major eye diseases, large study finds
US cigarette smoking drops to record low, vaping and nicotine pouch use surges
Fox News medical analyst Dr. Marc Siegel discusses a New England Journal of Medicine study reporting US adult cigarette smoking rates dropped to a record low of 9.9% in 2024. Siegel warns about the addictive nature of vaping and nicotine pouches, which contain high levels of nicotine. He expresses concern over potential GI tract and heart issues, stressing social media’s role in promoting these products to younger generations.
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Switching from cigarettes to electronic vapes is often seen as a healthier move, but a massive nationwide study published in the American Journal of Ophthalmology suggests that smokeless alternatives could increase the risk of serious eye diseases compared to quitting nicotine altogether.
Researchers from the Korea University College of Medicine in Seoul, South Korea, analyzed health data from a group of 179,273 adults through the Korean National Health Insurance Service, according to a press release.
All participants had smoked traditional cigarettes between 2011 and 2012 and then quit smoking by 2018 or 2019, they reported.
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To ensure a fair comparison, the researchers paired up participants who shared similar backgrounds, including their age, gender, medical history, existing health conditions and general lifestyle habits.
Switching from cigarettes to electronic vapes is often seen as a healthier move, but a large study suggests it could pose a risk to eye health. (iStock)
This process created a balanced group of 32,316 matched participants, who were divided into two categories: complete quitters who stopped using all nicotine products and those who transitioned to smokeless nicotine products, such as vapes.
The researchers followed the participants for an average of 4.6 years to determine whether they developed eye conditions, including cataracts, glaucoma, age-related macular degeneration, diabetic retinopathy and focus-related eyesight disorders.
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Over the tracking period, the group experienced a total of 6,328 major eye disease events. People who quit nicotine entirely had the lowest disease rate in the study, at 41.1 cases per 1,000 person-years (a measure that accounts for both the number of people in the study and how long they were followed).
In comparison, that rate rose to 44 cases for individuals who had switched over to smokeless alternatives like vapes.
The people included in the study were divided into two main categories: complete quitters who stopped using all nicotine products, and switchers who transitioned to smokeless tobacco or nicotine products, like vapes. (iStock)
Ultimately, the data showed that switching to alternative nicotine products carried a steady 7% increased risk of serious eye diseases compared to quitting nicotine completely.
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Most notably, those who switched faced a 24% higher risk of developing diabetic retinopathy, a condition that damages the blood vessels in the light-sensitive tissue at the back of the eye.
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Additionally, those who ditched cigarettes for vapes had a 7% higher risk of developing refractive and accommodation disorders, which affect the eye’s ability to focus clearly.
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“These findings challenge the assumption that substituting noncombustible nicotine or tobacco products for conventional cigarettes is visually harmless,” the researchers noted.
“These findings challenge the assumption that substituting noncombustible nicotine or tobacco products for conventional cigarettes is visually harmless,” the researchers noted. (iStock)
The authors did point out a few limitations of the research. Because this was a study looking back at health insurance data, it cannot definitively prove that vaping directly causes eye damage.
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Additionally, the study relied on people filling out questionnaires about their own smoking and vaping habits, which can sometimes lead to underreporting or simple memory errors.
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Still, the researchers concluded the findings suggest that replacing cigarettes with alternative nicotine products may not eliminate the risk of certain eye diseases.
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The latest COVID-19 vaccine (2024-2025) has been linked to fewer serious heart-related events among U.S. veterans.
New research confirmed a small reduction in COVID-related cardiovascular events, or COVID-19-associated MACE, due to the vaccine.
MACE (major adverse cardiovascular events) is a composite measure of serious heart-related outcomes. It typically includes cardiovascular death, heart attack and stroke, and may also include hospitalization for heart failure.
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Using health records from the U.S. Department of Veterans Affairs, the researchers compared two groups of veterans — one that received the COVID and flu vaccine on the same day (nearly 350,000 people) and another group that received only the flu vaccine (nearly 700,000 people).
For people older than 75, vaccine effectiveness against COVID-associated MACE was 50.7%. (iStock)
Out of more than one million veterans studied, the average age was about 70 and 92% were male, according to a press release.
Within about eight months, the results showed that those who received the 2024-2025 COVID vaccine had a lower risk of COVID-associated major cardiovascular events, with a relative vaccine effectiveness of 37.7%.
The COVID vaccine was linked to a 57.9% lower risk of cardiovascular death, 38.5% lower risk of heart attack and 41.9% lower risk of hospitalization for heart failure, the researchers stated. The result for stroke was not statistically significant.
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The benefit was greatest among adults ages 75 and older and those with underlying health conditions. In people over 75, the vaccine was 50.7% effective at preventing COVID-associated MACE.
As the study was observational, it could not prove cause and effect between the COVID-19 vaccine and lower risk of cardiovascular events, but only highlighted an association.
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Dr. Glenn Hirsch, cardiologist at National Jewish Health in Denver, Colorado, called these results “not overall surprising” in an interview with Fox News Digital.
After eight months, those who received the 2024-2025 COVID vaccine had a lower risk of COVID-associated major cardiovascular events. (iStock)
“This result is consistent with previous studies of the COVID-19 vaccine and other vaccines against infectious diseases [in] preventing cardiovascular events, including heart attack, cardiovascular cause of death or hospitalizations,” he said.
Acute inflammation in the body from infections like COVID-19 increases the risk of cardiovascular events and can cause further complications, according to the doctor.
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“This can lead to a higher risk of blood clotting, but can also make arterial plaques susceptible to rupture, which then leads to clot formation to heal a ruptured plaque,” he said. “This clotting can cause a near-total or complete occlusion of an artery, leading to these cardiovascular events.”
“Vaccines either prevent infection or reduce the severity of infection and subsequent inflammation, lowering the cardiovascular risk.”
Acute inflammation in the body from infections like COVID-19 can increase the risk of cardiovascular events, the study suggests. (iStock)
Despite the positive outcome, the overall benefit of the vaccine in this study was less than in previous studies, according to Hirsch, who was not involved in the research.
This could be due to the lower severity of illness seen in more recent COVID-19 variants, as well as immunity from prior infections among unvaccinated people, he noted. There has also been a decline in COVID testing, making it more difficult to link cardiovascular events to the virus.
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“The bottom line [is] that there is still evidence of benefit from COVID-19 vaccination like many other infectious disease vaccinations, and people should be encouraged to discuss these with their healthcare team annually,” Hirsch advised.
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“This is an observational trial and there can always be some confounding after necessary statistical adjustments and other potential benefits or harms, including adverse effects from vaccines that were not investigated in this study,” he added.
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