Sleeping in new places can be hard. " You miss subconscious cues that help you nod off at home," says Atlanta School of Sleep Medicine psychologist Michael Breus. Here's how to adjust:
In transit On a plane, ask for a window seat in the front, away from engines and, if you fly a lot, consider buying special noise-cancelling headphones. Bring a C-shaped pillow for head support or, if there are extra pillows on board, make one by wrapping two pillows in a blanket. In the car (for passengers only!), block beadlights with a sleeping mask.
In a hotel Pack calming aromatheraphy oils or scented candles and a soothing white-noise or ambient music CD. Ask for quiet room away from the street and lifts, and set the temperatures between 20 and 22 degrees.
At a friend's house Take a warm bath to induce slumber. If you get up to use the toilet, don't hit the switch, as light slashes melatonin, waking you. You can also pack a dimmable nightlight.
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