Improve Sleep Quality During Travel and Long Summer Days

Summer is full of light and heat. The days are long, and the weather can be hot in the Northern Hemisphere. We also engage in more social activities and travel during this vibrant season. These factors can contribute to insufficient sleep, restless nights, or trouble falling asleep. Without quality rest, we may experience fatigue, mental fog, and compromised well-being—potentially increasing the risk of accidents if we need to drive or operate machinery.



Here are some key strategies to improve sleep quality during this shorter-night, longer-day season.

 Implement a Smart Travel Routine

Warm and stable weather encourages summer travel, especially long-haul flights. However, time zone shifts and flight delays can disrupt our circadian rhythms. To minimize delays, consider booking earlier flights—morning departures are more reliable. If a delay occurs, daytime hours offer more buffer to resolve issues without sacrificing sleep. Choose airports with fewer delays and opt for direct flights to simplify your itinerary.

To ease travel-related stress and fatigue, consider using our Jet Lag Refresh formula. This herbal blend contains herbal adaptogens like Ginseng designed to soothe restlessness, reduce anxiety, and support the body’s adaptation to travel-related changes.

Anticipate Time Zone Changes

Try to arrive at your destination before sundown, allowing time to be exposed to natural light, unwind, and prepare for bed. On long flights, begin syncing with your destination’s time zone right away as soon as you board your flight—adjust your eating, sleeping, and mental rhythm during the flight.



To help induce sleep mid-flight, bring a comfortable travel pillow and wear an eye mask. If you’re sensitive to noise, use earplugs or noise-cancelling headphones. For additional support, take our Sleep formula, which combines time-honored herbs like jujube and albizia to calm the mind and promote restful sleep—ideal before or during long flights.

Allocate Appropriate Rest Time

With longer days and social events stretching into the evening, allowing your body to catch up on rest is essential. If you go to bed late, sleep a bit longer in the morning to support full recovery. Listen to your body—fatigue is your natural signal that restoration is needed.

Stick to a Schedule

Our biological systems thrive on regularity. Sleeping and waking at consistent times trains your body to release key hormones like melatonin and serotonin predictably. This rhythm supports better sleep and is a proven method for enhancing overall health and longevity.

Have an Appropriate Amount of Sunlight and Darkness

Sunlight exposure resets your internal bio-clock. Bright morning light tells your body to stop producing melatonin and begin generating cortisol, the hormone responsible for alertness and energy. Expose yourself to early sunlight without risking sunburn, and in the evening, darken your space. Eliminate even small LED lights from electronics, which can interfere with melatonin production.

For those needing extra support adjusting their sleep-wake cycle, take Magnesium Calm and add foods rich in natural melatonin—pistachio, walnut, and cherries to reinforce circadian regulation without grogginess. Try applying the Sleep Rollerball to the acupoints P6 on the inside of your wrist and yintang in your forehead between your eyebrows. It contains vetiver and clary sage oils that can stimulate natural melatonin release from your pineal gland. 

Have a Good Sleep Environment and Routine

Begin winding down at least an hour before bed. Dim lights, turn off screens, and transition with calming rituals—reading, meditation, or a warm bath. Light evening walks can also lower body temperature and ease you toward sleep.

Avoid heavy meals or excess fluids close to bedtime. Spicy food, caffeine, and late-night snacking can interfere with deep sleep. Maintain a consistent daily exercise routine—physical exertion naturally promotes better rest at night.

Cooler temperatures help signal to your body it’s time to sleep. Ideal sleeping temperatures are between 60 – 67°F (15 – 19°C). Use breathable, natural fabrics like cotton or linen, and keep airflow consistent. A quiet environment supports deeper sleep—use white noise or earplugs if needed.

Try soft, calming music soundtrack from the Five Elements Musical Meditation to deepen your relaxation at bedtime. Its calming tones prepare both body and mind for restful slumber.

Practice the guided Sleep Meditation and empty your busy thoughts in the Mindfulness Journal, which can be an effective and soothing part of your wind-down ritual.

By following these time-tested and science-validated tips, and with the support of high-quality natural herbs and supplements, you can enjoy summer to its fullest while maintaining deep, nourishing sleep. May you rest well and transition gracefully into the serenity of autumn.