Holidays, travel and busy weeks can all shake up your sleep routine. Late nights, early starts, time zones and new beds can make it harder to sleep well, especially when aches are part of the picture. A few simple steps can help you keep the progress you’ve made.

Why changing routines affect sleep

When your sleep times shift a lot between workdays and days off, your body clock has to keep readjusting. Researchers call this “social jet lag”, because it can feel a bit like flying between time zones every weekend. The bigger the shift, the harder it can be to settle back into your usual pattern.

On holidays and weekends

You could try:

• Keeping your wake time within about an hour of your usual one.
• Getting daylight in the morning, especially in a new place.
• Bringing your wind-down with you. Your VIDA video and slow breathing work anywhere.

Travelling and new beds

New beds and pillows can be hard on aches. If you can, bring a small pillow or something you use for support, like one for between your knees. A rolled-up towel can also work as a support in a pinch.

During busy weeks

When work or life gets intense, sleep is often the first thing to slip. Even on a busy night, a short wind-down of a few minutes helps your body know the day is ending. Keeping your wake time steady is the most important habit to protect.

Getting back on track

If your routine slips, there’s no need to make up for it. Simply go back to your usual wake time and evening routine. Most people find their sleep settles again within a few nights.

Something to try this week

If you have a weekend, trip or busy week coming up, decide in advance what wake time you’ll keep, and plan to take your wind-down routine with you.

What to take away

• Big shifts in sleep times can feel like jet lag.
• Keep your wake time within about an hour on holidays and weekends.
• Bring your wind-down and a small support pillow when you travel.
• If your routine slips, go back to your usual wake time without trying to catch up.

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