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  • Writer's pictureChristopher Babayode

Adopting a Healthy Sleep Plan with Sleep Coach School for Busy Frequent Business Travellers

Owls in a classroom having a sleep coaching lesson
Owls at Sleep Coaching School

In today's fast-paced world, frequent business travel is often a necessity, but it can take a significant toll on your health, particularly your sleep. Maintaining a healthy sleep routine while constantly on the move is challenging, but it is essential for optimal performance and overall well-being. It’s time to enrol in your own sleep coach school. Drawing on insights from sleep experts and freely available resources, this article provides a comprehensive guide to get you started on developing a robust sleep plan for busy business travellers. Here are three concrete takeaways to get you on the journey to better sleep.

Understanding the Importance of Sleep for Frequent Travellers

Traveling across time zones, dealing with jet lag, and managing the stress of business meetings can severely disrupt your sleep patterns. Poor sleep can lead to decreased cognitive function, weakened immune response, and overall poor health. Good sleep is not just about quantity but also about quality. Adopting a health-based approach to sleep can help you avoid jet lag, maintain vitality, and arrive at your destination ready to perform at your best. Why do most people fail to get the sleep they need to thrive? They fail to grasp the importance of making quality sleep a priority. Don't be like most people.

Implement Sleep Hygiene Practices

Sleep hygiene refers to a set of practices that create the optimal conditions for quality sleep. For busy travellers, adhering to these practices is crucial. Here are some key elements to consider:

Light Management

Exposure to natural light during the day helps regulate your circadian rhythm, making it easier to fall asleep at night. When traveling, try to spend time outside during daylight hours. In the evening, limit exposure to artificial light, especially blue light from screens. Using an eye mask can help block out unwanted light and create a dark sleeping environment.

Sound Control

Noise can be a significant disruptor of sleep, especially in unfamiliar hotel environments. Consider using earplugs or a white noise machine to mask disruptive sounds. Noise-cancelling headphones can also be a valuable investment for frequent travellers.

Temperature Regulation

The ideal sleep environment is cool and comfortable. Aim to keep your bedroom temperature between 60-67°F (15-19°C). What is the sweet spot for you? When staying in hotels, adjust the thermostat or use portable fans to maintain a comfortable temperature. Wearing breathable sleepwear can also help regulate your body temperature.

Sleep Drive

Understanding your body's natural sleep drive is essential. This drive builds up during the day, making you feel sleepy at night. Try to maintain a consistent sleep schedule, even when traveling across time zones. If you need to nap, keep it short (20-30 minutes) to avoid disrupting your nighttime sleep.

Utilise Evidence-Based Tools and Solutions

Leveraging evidence-based tools can significantly improve your sleep quality. Here are some recommendations:

Heart Rate Variability (HRV) Training

HRV training is a powerful tool for managing stress and optimising sleep. By monitoring your HRV, you can gain insights into your body's readiness for sleep and recovery. There are also practices you can do to optimise your HRV. Non-invasive HRV devices can provide data-rich feedback to help you make informed decisions about your sleep and overall health.

Sleep Health Coaching

Working with a sleep health coach can provide personalised guidance and support. Coaches can help you identify and address specific sleep issues, develop a tailored sleep plan, and provide accountability. Any good coach  working in the peak performance domain will give this consideration, these are the types of coaches to work with to fine tune your performance set up.

Sleep Aids and Supplements

While it's best to avoid relying on medication for sleep, certain natural supplements can be beneficial, find out what works for you and use quality supplements if that is the right use case and protocol for you. Don’t rely on what everyone else swears by! Melatonin, for example, can help regulate your sleep-wake cycle,  but it may not work equally for everyone. Always consult with a healthcare professional before starting any new supplement regimen.

Develop a Pre-Sleep Routine

Establishing a consistent pre-sleep routine can signal to your body that it's time to wind down and prepare for sleep. Here are some steps to consider:

Relaxation Techniques

Incorporate relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation into your pre-sleep routine. These practices can reduce stress and promote a sense of calm, making it easier to fall asleep.

Limit Stimulants

Avoid consuming caffeine, nicotine, and heavy meals close to bedtime. These stimulants can interfere with your ability to fall asleep and stay asleep. Opt for light, easily digestible snacks if you need something before bed.

Create a Sleep-Inducing Environment

Make your sleep environment as conducive to rest as possible. This includes ensuring your bed is comfortable, the room is dark and quiet, and the temperature is cool. Personalise your space on the road or at home with familiar items, such as your favourite pillow, book, or scent to create a sense of comfort and familiarity.


Adapting a healthy sleep plan for busy frequent business travellers requires a deliberate and consistent approach. Implement sleep hygiene practices, utilise evidence-based tools and solutions, and developing a pre-sleep routine. These are the first steps to learn in sleep coaching school, you can personalise further, and tailor your learning to your lifestyle, travel itinerary and circumstances. If you do this you stand a better chance of managing jet lag and arriving healthier. Lest we forget sleep science is not circadian science but they are complementary.


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