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Travel-night sleep kit checklist

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SleepyHero · Toolkit · Card 09 / 12

Travel-night sleep kit.

The night-before-travel checklist. Tick boxes with a pen. Three columns: what to pack, what to recreate at the destination, what almost everyone forgets.

Pack
  • Eye mask
    Hotel curtains are never as dark as home
  • Foam earplugs
    Two pairs — one always falls out
  • Travel pillow
    Memory foam, not inflatable
  • Melatonin, if you use it
    Dose and timing: see the jet-lag plan (Card 03)
  • Magnesium, if you already take it
    A trip is a bad time to start something new
  • White-noise app downloaded offline
    myNoise or Noisli
  • USB-C / Lightning cable
    Hotel sockets often only one type
  • Travel adapter
    If crossing borders
  • Reusable water bottle
    Dehydration fragments sleep
Recreate at destination
  • Room cool, not warm
    Turn the AC down; many hotels run warm
  • Total darkness
    Eye mask + cover the LED on smoke alarm / clock
  • Same wind-down routine as home
    Same playlist, same tea, same book
  • Phone face-down or in another room
    Hotel notifications wake you
  • Bed orientation matters less than you think
    Don't waste energy on this
  • Hotel coffee = 8h before bed cutoff
    A large cup can hold as much caffeine as two small ones
  • Stop alcohol 4+ hours before bed
    It fragments the second half of the night
Commonly forgotten
  • Toothbrush / toothpaste
    Hotel toothpaste is foul; brush quality matters
  • Phone charger
    An airport charger costs far more than a spare cable from home
  • Prescription meds (in carry-on)
    Never in checked luggage
  • Reusable water bottle
    TSA-empty before security; refill after
  • Snack for the room
    Mini-bar snacks are heavily marked up
  • Melatonin, if you use it
    It needs a prescription in some countries (e.g. the UK)
  • Comfortable layers for the plane
    Cold + cramped = no sleep on flight
One-line travel-sleep playbook: recreate your home bedroom temperature, darkness, and wind-down routine wherever you are. Everything else (melatonin, eye mask, white noise) is supporting cast for those three.
Crossing time zones? Pair this card with the jet-lag pre-flight plan (Card 03) — together they cover the days before you fly and your first nights away.
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