Travel Tips to Support Sleep, Hydration, Nutrition, Energy & Mood

Traveling can be exhilarating—new places, new people, new experiences—but it can also take a toll on your body and mind. Disrupted routines, different time zones, long flights or drives, and unfamiliar foods can leave you feeling exhausted instead of energized. With a few intentional habits, though, you can stay balanced and make the most of your trip. Here are 7 ways to support your mind and body no matter how long or far you are away from home!

1. Prioritize Sleep & Getting Natural Light Exposure Every Morning / Evening

Jet lag, time zone shifts, or even just spending an extended period of time in the car, can really disrupt your mood and sleep. A great tool for getting good sleep is consistency. Aim to go to bed and wake up around the same time each day, even while on vacation. Ideally you want to be asleep by 9-10pm, and waking between 6-8am. To help support better sleep away from home, I always travel with a silk eye mask, silk pillowcase, earplugs, and some herbal teas or tinctures, and trusted supplements. Taking in morning sunlight first thing, then ‘blue’ evening light to end the day is absolutely crucial for resetting your circadian rhythms. Minimize your time wearing sunglasses as well as screen time; both of these can interfere with your eyes absorbing natural light properly. This is especially important during the first 1-2 hours upon waking, as well as the last 1-2 hours before bed, but try and be mindful throughout the day. Meditation, gentle breathwork, and reading a book for a few minutes right before bed are also excellent ways to ease your mind and body into a good night’s rest. Last but not least, try and have your last meal of the day before 7-8pm. Eating or snacking past 8pm can disrupt sleep because your body is using its energy to digest vs. rest and repair.

Sleep Supplements: Consider calming herbs such as lemon balm and chamomile, lowdose melatonin (.5 to 1mg max), or magnesium glycinate for relaxation before bed. BodyHealth also has a great Amino Acid sleep supplement that I love.

2. Hydrate Before You’re Thirsty with Electrolytes / Trace Minerals

Dehydration is a common during traveling due to change in routine, atmosphere, and diet. Carry a reusable water bottle and sip regularly throughout the day. Electrolyte packets or trace mineral drops can help replenish sodium, potassium, and magnesium lost through sweat and travel stress. Some high quality hydration supplements I trust are: BodyHealth’s Perfect Amino Electrolyte Packets and Quinton Hypertonic. If you opt to order from BodyHealth, use code NEW20 to save 20% off your order!

Pro tip: Aim for half your body weight in ounces of water daily, and add extra if you’re in hot climates or walking a lot.

3. Keep Your Nutrition Balanced with Plenty of Fiber, Protein & Nutrient-Dense Snacks

It’s tempting to indulge on vacation (and you should enjoy local foods!), but balance is key. Pack nutrient-dense fuel like nuts, protein bars, dried fruit, high-quality meat snacks, etc. for easy and on-the-go options. When dining out, try and order meals that include protein, fiber, and healthy fats to keep energy steady. Avoid excess caffeine and refined sugars, especially after 12pm. Below are some of my favorite foods to travel with….

  • OMA Seaweed Soup Bone Broth Packets — available in both animal-based and vegan options, OMA is a seaweed bone broth that comes from the traditional Korean Miyeok-guk. Seaweed is high in Fiber and promotes healthy digestion. Nourishing, portable, and ready in 2 mins! Use my code KELLEY for 15% off your OMA order!

  • Lineage Provisions Air-Dried, Grass-Fed Steak and Organ Meat Sticks — 100% Regeneratively Raised and so deliciously nutritious. Available in three flavors: Original, Spicy Southwest, and Garlic and Onion! Use code KELLEY to save 10% on all things Lineage Provisions, or if you’d like to try all three flavors, check out their multi-pack!

  • Perfect Amino Bars from BodyHealth — A convenient, quick, easy, delicious, and nutritious snack that provides clean-burning energy and a boost of nutrients your body needs to be at peak performance. Three delicious flavors to choose from: Blondie, Brownie and Mocha Chip. They taste like dessert but are packed with healthy ingredients and aminos for energy and lean muscle building. Use code NEW20 to save 20% on all things BodyHealth / Perfect Amino

  • Superfoods Snack by FRÜHLING — Frühling Superfood Snacks are rich in minerals and micronutrients, with no added sugars, oils, or preservatives used—many ingredients are harvested by hand on family farms.  Two blends to choose from: NOCCIOLA: Whole roasted cacao beans encrusted with coconut sugar are joined by dried strawberries, Persian figs, and toasted hazelnuts from the Piedmont region of Northwestern Italy…. ORIGINAL: The highest quality, raw organic Pizzuta Almonds, Bronte Pistachios, Livermore Walnuts, Brazil Nuts; Golden Berries, White Mulberries, and Roasted Cacao Beans gathered from the mineral-rich soils of Sicily. Available online and in-store at Boketto Wellness or Frühling.com

  • LAKA Matcha Drip Antioxidant Energy Gels — I love these!! Supports performance and mood. LAKA’s expert blend is designed to slow-release essential nutrients into the body for a continual stream of cellular, neural + anti-inflammatory support. Ingredients: Proprietary Ceremonial Matcha Blend, Raw Kauai Honey, Organic Bacopa Monnieri, USDA Organic 1:1 Reishi Mushroom Fruiting Body Extract, Hawaiian Moringa, Organic Coconut Oil, Pure Vanilla. Always third-party tested for purity. Take straight or stir into warm water for added hydration. Use my code LAKAKELLEY for 10% off!

Habit tip: Start your day with the Perfect Aminos supplement (available in capsules and powders), trace minerals / electrolytes, followed by a protein and fiber rich breakfast (eggs with steamed veggies, greek yogurt with chia, or a fiber packed protein shake) to stabilize blood sugar and mood.

4. Move Your Body Daily

Even short bursts of movement can re-energize you. Try hotel-room friendly exercises like bodyweight squats, push-ups, or yoga flows. Walking tours, stair climbing, or a quick stretch session after a flight also do wonders. Movement keeps circulation strong and helps reset your internal clock. I also love to incorporate a weighted vest to maximize and amp up shorter workouts. The one from RUKSTR is designed perfectly to fit the female frame. Use my code KFARLOW to save 15% on all things RUKSTR!

Mini-routine: 10 squats + 10 push-ups + 1-minute plank = instant energy boost! Add your RUKSTR weighted vest for an extra 12lbs of resistance.

5. Support Your Mood with Mindful Moments

Travel can be overwhelming—crowds, schedules, and sensory overload. Take 5–15 minutes daily for meditation, breathwork, stretching, and or journaling. These small pauses help regulate stress hormones and keep your mood grounded. The ORA Solfeggio Frequency Sound Machine is a great meditation tool for traveling because t’s portable, rechargeable, and uses zero wifi and bluetooth.

Habit tip: Before heading out for the day, close your eyes and take 10 slow, deep breaths to center yourself.

6. Pack Smart Supplements

A few well-chosen supplements can make travel much smoother! Here are a few that I commonly pack:

7. Build in Rest Days

It’s tempting to pack every day with activities, but downtime is just as important. Schedule at least one slower day for sleeping in, gentle walks, or a spa session. This keeps your energy, mood, and immune system resilient for the rest of your trip.

Travel should feel like an adventure, not a marathon. By prioritizing sleep, hydration, nutrition, movement, and mindfulness, you’ll enjoy more energy, better mood, and greater resilience—making your travels not just memorable, but truly nourishing.

xo,

Kelley

Disclaimer: The recommendations and health information shared on this website are for educational purposes only and are not intended to diagnose, treat, or cure any condition. Results may vary. Please consult with a healthcare professional before making any dietary changes or adding any new supplements to your routine. These are personal experiences and should not replace professional medical advice.

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