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.
New flu strain emerging as a severe health threat
Fox News senior medical analyst Dr. Marc Siegel joins ‘America’s Newsroom’ to warn of a new strain of the flu that is spiking hospitalizations across the country and newfound risks of medical marijuana’s link to psychosis.
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The New York State Department of Health reported a record surge in influenza activity, with 71,123 positive flu cases recorded statewide during the week ending December 20.
Health officials said the figure represents the highest number of flu cases ever reported in a single week since influenza became a reportable disease in New York in 2004.
State health data show the weekly total reflects a 38% increase from the previous reporting period, signaling a rapidly intensifying flu season.
There have been 189,312 reported positive flu cases so far this season, while influenza-related hospitalizations rose 63% in the most recent week.
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New York reported the highest weekly total of cases ever recorded since influenza became reportable in 2004. (iStock)
“We are seeing the highest number of flu cases ever recorded in a single week in New York state,” Health Commissioner Dr. James McDonald said in a press release.
There have been 189,312 reported flu cases so far this season, with influenza-related hospitalizations increasing 63% in the most recent week. (iStock)
Earlier this month, the department declared influenza prevalent statewide, a designation that requires unvaccinated health care workers to wear masks in patient care settings.
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Health officials continue to emphasize that vaccination remains the most effective way to prevent severe illness and hospitalization from influenza.
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New Yorkers who have not yet received a seasonal flu shot are still encouraged to do so, with experts saying vaccination can offer protection even later in the season.
Health officials continue to urge New Yorkers to take preventive steps, including vaccination and staying home when sick, to limit further spread. (iStock)
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To help limit further spread, the department advises individuals experiencing flu-like symptoms — including fever, cough, sore throat, or body aches — to stay home. State health officials also recommend frequent handwashing, using hand sanitizer, and avoiding close contact with sick individuals.
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For those who become ill, officials say antiviral medications are available and are most effective when started within 48 hours of symptom onset.
Health officials also added that people at higher risk for complications should contact a health care provider promptly for evaluation and possible treatment.
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The department noted that flu activity typically peaks in January, meaning case counts could continue to climb in the weeks ahead.
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If the stress of the holidays wreaked havoc on your gut, you’re not alone — 76% of Americans experience gastrointestinal distress during the holiday season, according to a recent national survey from Oshi Health and YouGov.
Digestive problems can be triggered not only by holiday overeating, but also by stress. Financial worries, disrupted routines, fatigue and interpersonal dynamics rank as some of the top causes.
“I see an uptick in psychiatry-related GI issues during the holiday season,” Dr. Claire Brandon, a gastrointestinal psychiatrist based in New York City, told Fox News Digital. “When you are undergoing stress, your body produces more corticotropin-releasing hormones, which sets off a cascade of the inflammatory system.”
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Stress hormones can act directly on the gut, leading to more digestive distress and pushing the body out of “rest-and-digest mode,” Brandon said.
“Stress activates the sympathetic — fight, flight, freeze — nervous system, which slows digestion,” added Dr. David Clarke, an Oregon-based gastroenterologist and president of the Association for the Treatment of Neuroplastic Symptoms. “That can lead to bloating, cramps, nausea and sometimes abdominal pain.”
Stress often plays a bigger role in digestive issues than overeating alone, experts say. (iStock)
The good news, doctors say, is that a few simple, realistic steps can help reset the digestive system after the holidays.
No. 1: Reset your sleep
Sleep plays a major role in gut health. Research shows that insufficient or disrupted sleep can change the composition and function of the gut microbiome, potentially affecting metabolic and immune factors that influence overall health.
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“When I travel and get derailed, my main focus is to reset my sleep,” Brandon said. She recommends reestablishing wind-down routines like deep breathing and progressive muscle relaxation.
No. 2: Eat balanced, fiber-rich meals
Fiber helps keep digestion moving and supports healthy gut bacteria, which can aid post-holiday recovery, experts say.
“The usual principles for supporting digestion apply here,” said Clarke. “Consuming a balanced diet emphasizing fruits, vegetables, whole grains and legumes; avoiding highly processed foods; and moderating alcohol will keep your gut microbiome happy.”
Digestive symptoms like bloating and discomfort often spike during the holidays due to stress, travel and disrupted routines. (iStock)
No. 3: Stay hydrated
Staying hydrated will also aid digestion, Clarke said, noting that light-colored urine is a good indicator of hydration.
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Traveling can be particularly tough on the gut, experts say, especially during flights where low cabin humidity causes the body to pull water from the bowels, leading to constipation.
Drinking water before, during, and after flights — and limiting alcohol and caffeine — can help counteract dehydration-related digestive slowdowns. Experts also recommend sipping water consistently throughout the day.
No. 4: Resume regular movement
Both doctors agreed that exercise supports digestion and stress regulation, which are both key to gut recovery.
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“Going on walks can be enough to help with this, but if you have space to do more, including some gentle stretching, that can be a huge help,” Brandon advised.
No. 5: Reduce stress gradually
Stress management plays a critical role in gut health, and experts say that small, consistent habits can help ease gastrointestinal symptoms.
Brandon recommends calming the nervous system with breathing or grounding exercises and slowing down at meals.
Light movement can help support digestion and regulate stress, experts say. (iStock)
“If you’re constantly running on fumes, on a layover in the airport, eating high sugar and doing things off your routine, expect a few disruptions with your gut,” she said. “Reframe it as something that you can reset when you get home.”
No. 6: Skip cleanses and detoxes
Clarke says that detoxes and cleanses are not necessary and can actually be harmful. Instead, he recommends sticking to the basics — including hydration, balanced meals, regular sleep and movement.
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Doctors say the gut is designed to recover on its own in response to consistently healthy practices rather than extreme resets.
Experts recommend returning to balanced, fiber-rich meals instead of intense cleanses. (iStock)
While short-lived symptoms can improve within hours and are usually temporary, experts say lingering or worsening issues shouldn’t be ignored.
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“If you are back home and struggling to feel your usual baseline while back on your routine, it’s probably worth checking in with your physician,” Brandon advised.
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Regular exercise may do more than strengthen the heart. It could also reprogram the nerves that control how the heart beats, new research has found.
The discovery could eventually help doctors better treat common conditions such as irregular heart rhythms, chest pain, angina and stress-related “broken-heart” syndrome, according to scientists at the University of Bristol in the U.K.
The study, which looked at lab rats trained over 10 weeks, found that moderate exercise does not affect the heart’s nerve control system evenly. Instead, it produces distinct and opposing changes on the left and right sides of the body. a split researchers say has gone largely unnoticed until now.
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“The discovery points to a previously hidden left–right pattern in the body’s ‘autopilot’ system that helps run the heart,” Dr. Augusto Coppi, the study’s lead author and a senior lecturer in veterinary anatomy at the University of Bristol, said in a statement.
Regular exercise may “rewire” the nerves that control the heart, the new study found. (iStock)
“This could help explain why some treatments work better on one side than the other and, in the future, help doctors target therapies more precisely and effectively,” Coppi added.
After 10 weeks of aerobic exercise, the researchers examined the animals’ heart control nerves and found left–right differences that did not appear in inactive rats, according to the research published in the journal Autonomic Neuroscience in September.
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On the right side, the nerve hub that sends “go faster” signals to the heart developed many more nerve cells, suggesting increased wiring. On the left side, however, the number of nerve cells did not rise as much. Instead, the existing cells grew significantly larger, indicating a different kind of adaptation.
The findings could help explain why some heart treatments work better on one side than the other. (iStock)
The findings show that exercise reshapes the heart’s nerve control system in a side-specific way rather than affecting both sides equally, the researchers said. Understanding that process could help doctors better target treatments, especially for patients who cannot exercise or whose symptoms persist despite lifestyle changes.
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Researchers compared the nerve clusters, known as the stellate ganglia, to a “dimmer switch” that fine-tunes how strongly the heart is stimulated. That fine-tuning is important because overstimulation of these nerves is linked to chest pain and dangerous heart rhythm problems.
Scientists caution more studies are needed to determine whether the same effects occur in humans. (iStock)
The findings are early stage and based on animal research, however. So, they do not prove the same effects in people. More studies are needed before they could affect patient care.
Researchers say future studies will explore whether similar left–right nerve changes occur in people and whether they could help explain why some heart treatments work better on one side than the other, potentially paving the way for more precise, personalized care for angina and heart rhythm disorders.
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The study was conducted in collaboration with researchers from University College London, the University of São Paulo and the Federal University of São Paulo in Brazil.
Researchers discovered distinct left-right changes in heart-control nerves after 10 weeks of aerobic exercise. (iStock)
The findings add to growing evidence that regular, moderate exercise benefits the heart in ways scientists are beginning to understand better.
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Fox News Digital has reached out to the study authors for comment.
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