Many are familiar with the joke, “I need a vacation after my vacation.” But between the stress of making and executing travel arrangements and the struggle of sleeping in an unfamiliar environment, feeling worn out is a genuine concern. Sources vary slightly on the pricing of seven days away from home, but most report that the average American spends a little under $2,000 per person per week of travel.* With the costs associated, you should enjoy your trip to the fullest extent. Thankfully, we’re Sleep Experts, which means we have some tips to help you get a more restful vacation.

Planning a trip means thinking through your travel arrangements, but booking a flight, reserving a room, and scheduling an itinerary are only part of what it takes to organize a successful sojourn. Ensuring you have the proper supplies packed gives you an advantage in comfort. Melatonin or over-the-counter sleep aids can help regulate your circadian rhythm for alternate time zones, but remember to consult your doctor before taking any medications. On top of changing time zones, an unfamiliar environment may cause further disturbance to your sleep. You can mitigate these distractions with an eye mask and white noise machine. The Calm app acts as the ultimate sound machine with guided meditations, music, bedtime stories, and soundscapes – all from your phone. If any noise bothers you, earplugs may be your safest option for drowning out disruptions. Uncomfortable bedding can also interfere with a good night’s rest, but thankfully, you can bring a piece of home with you. The Tempur-Pedic® Travel Set has a specially sized topper, designed to fit your luggage, as well as a pillow to accompany you on your adventures. The set comes with a wheeled bag for easy carrying so that you can upgrade any mattress and get your best sleep wherever you go.

Aside from the items you pack, there are actions you can take to make sleeping on vacation easier. Dozing in the car, bus, train, airplane, or however you travel can prevent dysregulation caused by an unfamiliar time zone. Napping while in transit is easier when you have the proper support, and our pillow helps with that. You can also read our article about avoiding jet lag for more tips on regulating your circadian rhythm while traveling. On vacation, you may find yourself swept up in wanting to try everything. It can be hard, but try to keep a realistic schedule that allows you enough time to wind down for the evening. Keeping as close as possible to your regular nightly routine helps cue your body so that you fall asleep faster and get deeper rest. Another precaution is to pin the curtains closed, especially if you’re in a hotel with a window unit. The breeze from the air conditioning can ripple the fabric and allow morning sunshine into your room, but pinning it in place prevents premature light from interrupting your rest.

Going on adventures is more enjoyable when you’re not exhausted. With the cost of vacationing, make sure you get the most out of your time away from home. Getting your best rest can take your trip to the next level and help you create memories that last a lifetime. Happy travels!

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*BankRate