How to sleep better on a business trip?

Sleeping well on a business trip can feel like a luxury, especially when travel schedules, time zone shifts and work pressures collide. Yet good rest is vital for performing at your best. With a few thoughtful strategies, you can turn even a brief hotel stay into a restorative break rather than a disruptive interruption.

Start by preparing before you travel. If you’re crossing time zones, begin adjusting your sleep pattern a couple of days beforehand by shifting your bedtime slightly earlier or later depending on your destination. Aim to stay well-hydrated and avoid excessive caffeine in the hours before your flight. Packing a small sleep kit — including earplugs, an eye mask and a comfortable pair of pyjamas — ensures you’re not relying on whatever the hotel provides.

Your hotel room environment has a considerable influence on the quality of your sleep. As soon as you arrive, take a moment to set up the space. Lower the room temperature to a comfortably cool level, as cooler air can encourage deeper sleep. Close heavy curtains to block out external light and consider unplugging or covering any bright LED indicators on appliances. If the room faces a noisy street, ask reception whether a quieter room is available; hotel staff are often happy to accommodate such requests when possible.

Your evening routine matters too. After a long day of meetings or travel, it can be tempting to continue working until you fall asleep, but this usually keeps your mind too active. Give yourself at least half an hour to unwind. A warm shower, some gentle stretching or light reading can all help signal to your body that it is time to settle. Try to avoid screens close to bedtime, as blue light can interfere with your natural circadian rhythm.

Diet also plays a role. Heavy meals late in the evening can make it harder to drift off, while alcohol, although seemingly relaxing, disrupts sleep cycles and often leads to a poorer night’s rest. Opt for something lighter if you need a late supper, and drink herbal tea or water instead of wine or spirits.

Consistency is particularly important when you’re away from home. Aim to keep to a similar sleep and wake schedule each day, even if your meetings vary. Waking at the same time helps stabilise your body clock, making it easier to fall asleep the following night. If you arrive early and feel tempted by a long nap, keep it brief — around twenty minutes — to avoid feeling groggy later.

Finally, manage the mental load of travelling for work. Business trips often come with performance pressure, but trying to solve everything at night rarely helps. Writing a quick list of tasks for the next day can clear your mind and prevent rumination once you’re in bed. If your thoughts keep racing, slow breathing techniques can help ease tension and bring your focus back to the present.

With these habits in place, business trips needn’t derail your sleep. A bit of preparation, a calming routine and a comfortable sleep environment can make all the difference, leaving you more alert, more resilient and better equipped to handle the demands of travelling for work.