I’ve traveled a lot internationally over the past 10 years and echo a lot of what has been written. Here is what has worked best for me:
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Go into the travel well rested. If you are already tired out before leaving it will make things a lot worse. If you are caught up on sleep, then your body will be able to handle the lack of sleep during travel better.
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Agree with hydration on the flight. If travelling business class, I will eat food on plane. In coach, it’s a toss up but usually bring something along in case. I avoid alcohol on the flight.
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I bring an eye mask, foam ear plugs and noise cancelling headphones on the flight. This combo shuts out the world and I usually can get some sleep. Every little bit helps. The eye mask and foam ear plugs can also help in the hotel while away. I’ve been in way too many hotels with noisy HVACS.
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I always try and pick up some some big bottles of water for the hotel room. Hydration definitely helps whenever travelling…
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Melatonin. For Europe, I will stay up during the day and then try to get to sleep at night. A small amount (0.5 - 1.0mg) of Melatonin can be helpful to get you asleep. If you wake up in middle of night, then you can take another small amount.
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Headspace. If my mind is racing, Headspace does a great job get me settled down. I usually don’t need it when I’m already tired, but its a great app to have on hand.
Good luck!