Travel Tip Notes

1. Sleep debt – Try to have his little sleep debt heading into a trip. Early flight times and traveling multiple time zones will add to any sleep debt you have accrued prior to travel.

2. Traveling over several time zones- Slowly adjust to the time zone you are heading to over several days by adjusting your sleep and wake times a little bit each day. Adjust to the new time zone as soon as you begin your flight.

3. Maintain Your Routines- To the best of your ability, try to maintain your same sleep/wind down routine as well as morning routines.

4. Sleep Kit- When possible bring your sleep kit with you. This may contain earplugs, a sleep mask, and possibly a pillow.

5. Hotel tips

• Try to get a room away from elevators and ice machine to eliminate noise.
• Block out light under the door with the use of a towel or use a sleep mask.
• Check alarm clock in the room so that It does not wake you up at a time that is inconvenient.
•  Reduce noise with use of earplugs or white noise machine to drown out distracting noises.