Sleep Better When You Travel:

7 Ways to Reset Your Sleep Schedule Naturally

Traveling means fighting jet lag, changing your bedtime, and getting worse sleep. But does it have to? Here are 7 natural ways to help your body adjust, and get the quality rest you need:

If you're traveling to a different time zone, start shifting your sleep schedule a few days before you leave. Start winding down earlier (or later, depending on your destination), get in bed earlier, and try to sleep earlier. Even if you don’t end up falling asleep earlier, this gradual shift in your nightly routine helps prime your body for sleep in a new time zone.  

tldr; Give your body a head start, or your sleep will lag behind.

Your circadian rhythm (the internal clock that regulates your sleep) is mostly based on light. By getting natural sunlight first thing in the morning, you can realign your circadian rhythm. This is especially true in new time zones, where your body may struggle to adjust. Aim for at least 20 to 30 minutes of sun exposure right after waking up.

tldr; More sun, more sleep.

Magnesium is crucial for sleep quality. When you're experiencing restless nights in a hotel, magnesium can help calm your nervous system and ease your body into sleep. All without the grogginess that comes with melatonin. But where can you find a good source of magnesium? 

MoonBrew packs the two best types of magnesium for sleep in one scoop. Plus L-theanine, chamomile, and so many more superfoods to get you a better night's rest.

tldr; Magnesium’s more than a vitamin.

Breathing exercises, meditation, and stretching can all signal to your body that it’s time to wind down. Just 10 minutes of relaxing and deep breathing can reduce cortisol levels and prep your body for rest.

tldr; Keep calm and keep calm.

When you arrive at a new destination, it’s tempting to grab a coffee to stay awake. Or maybe you want to unwind with a cocktail after a long travel day. But caffeine and alcohol interfere directly with your sleep cycle. Try to limit caffeine to the morning and keep alcohol to a minimum while your body adjusts.

tldr; Every cup can pack a punch

Everyone wants to make the most of their vacation, but maintaining some consistency and not staying out too late can work wonders. Try to wake up and go to bed at the same time each day, even on weekends or travel days. Pair your sleep routine with nightly rituals like nightly reading, sipping your MoonBrew, or watching a familiar tv show. And you’ll notice the difference.

tldr; Stick to the plan

Travel doesn’t have to derail your sleep. By making small, natural adjustments and incorporating sleep-supporting habits (like MoonBrew before bed) you can enjoy your trip and get the rest your body needs. After all, the best adventures begin with a good night’s sleep—and cup of MoonBrew.