Most Effective Tips To Improve Your Sleep While Business Traveling

Experiencing different parts of the world is always exciting for the adventurous at heart. However, it’s never the same to travel for business and for pleasure: The prior can be a lot more challenging and demanding than the latter.

Whether you usually spend most of your business trips in a car, train, or plane, long-distance travels can make your back sore and drain a lot of your energy. This is why it’s very important to learn how to rest during your journeys.

Here are some effective tips that will help you stay fresh and well-rested after you’ve reached your destination, giving you the energy you need to be the best version of yourself before every important meeting.

Sleep While Business Traveling

Adapting to the Environment

Here are the three most important factors that can (and will) affect your sleep schedule during your business trips:

  1. The time zone you’re traveling to;
  2. The amount of time you’ll spend in transit;
  3. The amount of time you’ll spend at your destination.

If your trip is going to take less than 5-6 hours, you’re traveling within the same time zone, and you’re planning to spend 2-3 days at your destination, it would probably be best not to change anything much about your sleep schedule and routines.

However, if you’re either changing the time zone, traveling long hours, spending a week or more on the spot upon arrival, or all of the above, you should seriously consider implementing some changes.

If you’re traveling by plane, you should be extra cautious. Jet legs can be especially tiring, so make sure to address them appropriately.

Packing the Right Sleeping Necessities

Although it’s reasonable to assume that your accommodation will be adequately equipped when it comes to the appropriate bedding, it will most likely not be so in a vehicle or any other transportation method you chose for your trip. Therefore, it’s crucial to pack the right sleeping necessities before you hit the road.

Here are a few items that I highly recommend bringing when going on any business trip:

  1. Noise-cancelling headphones. Even if you’re not a person who has troubles falling asleep amidst a variety of sounds, the humming and passengers’ chatter can become quite disturbing after a few hours of travel.
  2. A sleeping mask. Even if you wouldn’t be caught wearing one at home, it might affect the quality of your sleep in transit very positively.
  3. A good neck pillow. No matter how comfortable your seat may be, after a long trip, your neck is going to feel the pressure. Avoid straining it too much by investing in a high-quality neck pillow you can use for years to come.
  4. A travel blanket. If you know you tend to feel the chills during your naps, prepare for this eventuality by bringing a small travel blanket you can then reuse on every other trip you plan to take in the future.
  5. Sleep While Business Traveling

Spending Time at Your Destination

Resting in the transit is very important, but you shouldn’t stop caring about your sleep the moment you’ve reached the spot you were traveling to. If your days are going to be active, this will put a strain on your body, making you feel tired both physically and mentally.

After a long day of meetings, presentations, or conference appearances, it’s crucial to take some time for yourself. Enjoy a warm, relaxing bath or shower, read a newspaper or a book, play some music you love, and make sure to have a light dinner before sleep.

If it’s in any way possible, try to avoid working or staring into smartphone or laptop screens at least half an hour before bed. If the weather allows it, air the room in which you’re going to sleep for five or ten minutes.

Here are a few more things you can do before bedtime to make sure you’re about to rest well:

  1. Meditate. Unwind physically and mentally and let the energy fill you, getting rid of all the bad vibrations of a busy day you’ve had.
  2. Avoid alcohol and caffeine. They will keep you up longer, disturbing your sleep if you digest them right before bedtime.
  3. Test out the apps designed to help you sleep better.
  4. Count the hours. Knowing how many hours of sleep you need to feel energized is crucial. Don’t push yourself to dedicate only 4 hours to sleeping if you know you usually need at least 6.


For all the professionals who often take business trips, staying healthy and well-rested is an absolute priority. The assignment writing service contributors, who work from all around the world, strongly advise to follow and implement the methods mentioned above in order to keep your physical and mental energy in check.

What would you suggest your fellow business travelers do before and during their trip? Share your experiences in the comments.

Author Bio

Tobias Foster is a journalist and a professional writing service editor with more than 5 years of work experience. He’s the master of his craft passionate about philosophy, marketing, and business. He’s currently working as the best dissertation writing service provider and helps create college paper writing service reviews online.

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