Overview

• Pack a basic sleep kit with earplugs, an eye mask, a neck pillow and a light blanket or sleep sack to block noise and light disruptions
• Create a simple bedtime routine of gentle stretches followed by deep or box breathing to signal to your nervous system that it’s time to rest
• Avoid caffeine after mid-afternoon and taper off alcohol at least an hour before bed to protect REM and deep sleep phases
• Activate night-shift or blue-light filters on your phone and replace doomscrolling with calming music or white-noise apps to ease the transition to sleep
• Maintain steady hydration throughout the day and carve out a few minutes each morning for mindfulness to support recovery and sleep hygiene