How to Get a Good Night’s Rest While on a Business Trip


Are you headed out on a business trip? You may be wondering how to get enough quality rest while you’re away from home. 

And for good reasons, too: being exhausted negatively affects both physical and mental wellness, making it more challenging to perform effectively in presentations and client interactions. 

Fortunately, there are plenty of ways you can promote healthy sleep in an unfamiliar destination.

Ready to learn more? Let’s dive into some of the ways expert travelers get a great night’s rest while on a business trip (and you can, too). 

Book the Right Flights

When you’re planning a business trip, you might be searching for flights that keep your costs as low as possible. That can be ideal for minimizing the impact on your travel budget, but be sure you’re selecting flights that work with your sleep schedule as much as possible. 

That means taking time zones and travel days into account, so you can give yourself sufficient time to rest. Avoid booking flights that require long, stressful layovers or arrive late at night. 

Book Quality Accommodations

The hotel you choose for your stay during a business trip can make all the difference in terms of being comfortable, safe, and getting quality sleep to take on the day’s demands. 

Take time to consider the following factors before making your hotel reservations:

  • Hotel location (and its proximity to loud nightlife or an airport)
  • Quality of in-room amenities, such as the bedding and atmosphere
  • Hotel services like convenient dining, shuttles, a concierge, and wake-up calls

Come Prepared

Sleeping in a different location while you’re traveling can be challenging, as your surroundings aren’t what your body and mind are accustomed to. Without the familiar comforts of home, you’ll want to come prepared so you can fall asleep with ease. 

Seasoned business travelers swear by bringing along items like these to help them get a good night’s rest away from home:

  • An eye mask to block out unwanted light
  • Earplugs, in case the hotel is in a noisy location
  • A travel-sized essential oil diffuser for relaxation
  • Natural sleep remedies like melatonin or chamomile (check with your doctor before taking anything new)

Watch Your Caffeine Intake

Tempting as it may be to reach for an extra cup of coffee, tea, or an energy drink to stay alert while traveling, you may want to reconsider. 

Caffeine can provide a temporary pick-me-up, but once it wears off, you’ll find yourself feeling more exhausted than before. The only way to have the energy and mental acuity you’ll need is to make sure you get enough rest and eat nutritious foods. 

Stick to the amount of caffeine you would consume on any other ordinary day, and avoid caffeinated beverages too close to bedtime so they don’t interfere with your sleep schedule. 

Set a Bedtime

Being in a new, exciting location offers endless opportunities for exploration and excitement. Understandably, you’ll be tempted to stay up later and stay out enjoying your travel experience. 

However, getting enough rest on a business trip is essential to your health and well-being, as well as your ability to perform effectively for your job. Decide on a time limit for your adventures, and set an alarm on your phone so you know when it’s time to call it a night and head back to the hotel for some quality sleep. 

Take Time to Wind Down

Whether you’re at home or traveling, you can always benefit from implementing a healthy bedtime routine to help you wind down for the night and sleep better. 

What are some of the most effective ways to wind down during a business trip?

First, avoid screens for at least an hour before you plan to call it a night. That includes everything from phones, tablets, laptops, and the TV. The blue light from any screen stimulates your brain, making it more difficult to fall asleep. 

As for what you should do instead of screen time is up to you: feel free to try any relaxing activity. 

Need ideas? Consider some of these popular options:

  • Take a warm, relaxing bath
  • Stretch
  • Meditate
  • Listen to relaxing music


A business trip can be stressful and chaotic, but you can combat some of the negative effects and prepare for your client meetings by getting a great night of sleep. 

Keep these tips in mind next time you’re preparing for business travel to ensure you get quality rest and enjoy the experience as much as possible!