Creating a Travel Bedtime Routine

(gentle bright upbeat music) (gentle bright upbeat music) If there's one thing I've learned from my travels, it's that home is a feeling, rather than just a physical location. So that means I can bring home with me wherever I go. (graphics whooshing and dinging) (bright music) (gentle music) And of course, the science shows that making our hotel room feel more like home can help our minds and bodies adjust to sleeping in a new environment. This is commonly known as first night effect, or FNE. While sleep can be one of the most restorative things that we do for our bodies, when we sleep in new places, it can be challenging to feel completely at ease. Sleeping in a new environment can activate our stress system, also known as our fight or flight response, which can make it really difficult to wind down and drift off to sleep. Now totally human and normal, our fight or flight response is actually an evolutionary mechanism that's designed to keep us safe. Yet, our hypervigilance can make us feel on guard and alert for potential threats. So creating a hotel room that feels like you're at home is how we can create a sense of safety and also help to create a sleep-supportive environment. (zipper zipping) (bright music) I like to carry a few essential items, including my eye mask, comfortable earplugs, and a soothing lavender spray. Depending on where you're staying, the concierge may have some items for you. I also find unpacking and organizing my clothing can be another way to settle into a new environment. Adjusting the temperature in the room can also be supportive. Sleep scientists suggest adjusting the temperature between 65 to 68 degrees. During the night, our body temperature decreases. Keeping the room cool can help keep you asleep. This body cooling is controlled by our circadian rhythm. It begins around bedtime and reaches its lowest point around 5:00 AM and you feel that morning chill and reach for the covers. Another thing I do is try my best to carve out time for my pre-bed rituals, like meditating, taking a warm bath or hot shower, reading a book, and journaling. If you have a helpful routine that you usually do at home, see if you can maintain it while you travel. Minimizing screen time before bed makes a huge difference. Maybe take a break from your email, the news, or social media. Also, be sure to switch your blue light filter on, so you don't disrupt your ability to feel sleepy. Finally, consider bringing something from your bedroom at home to help make that transition to a new space a little bit easier. That could be your favorite pillow or your favorite picture. Now, this will look different for everyone, but think about a few things that you can bring with you that you feel most at home. See what works and try it out. If you can't bring home with you, at least you...