Whether you’re dealing with fatigue from travel or having a hard time sleeping, it's hard to maintain a calm and healthy routine without a good night’s rest. I unfortunately deal with both, and typically find it hard to create a balanced routine especially while on the road. If you are having problems getting sleep during or after traveling, here are five tips that have helped me overcome the same challenge.

Reset your body clock and adjust your sleep schedule. If your trip requires crossing time zones, it can be incredibly tempting to go straight to sleep once you get back home. Instead, get strategic about what time you book your flight so that you can avoid travel fatigue. For instance, whenever I’m traveling between the US and Senegal(which is a 4 hour time difference) I always book a midnight or red eye flight so that I can sleep on the plane and arrive at my destination with my body adjusted for the local time. Then attempt to stay awake until my normal bedtime.

Get help from sleep supplements. If you’re looking for something natural to take to help you sleep, Olly's sleep supplements may be an option. Melatonin is a hormone naturally produced by our bodies and is often referred to as the “sleep hormone”. Many people create enough melatonin naturally, however, those individuals with sleep disorders could benefit from using a supplement with melatonin.

I’ve tried out a few different types of supplements over the years, but nothing has compared to the benefits I've experienced regularly using OLLY. What sets OLLY apart from other melatonin supplements I've taken are the blend of natural ingredients such as Melatonin, L-Theanine & Botanicals. These key ingredients in OLLY work together to give me the best night's rest. The OLLY Sleep supplements calm me down more than when I just take melatonin. It also doesn’t give me weird dreams or leave me feeling groggy/sluggish in the morning (which has happened to me when using other brands). I particularly appreciate the taste and typically fall asleep within 30 minutes of taking it, and wake up feeling refreshed and well rested. WIN!

Relax your mind and exercise. Whether it’s through a workout class, or a walk in nature, I find that a very easy and natural way to get back on a good routine and refresh your sleep cycle is to move your body.

Stay Hydrated and eat smart. If you are experiencing problems with your sleep, it may be because you are dehydrated, which can cause fatigue. Drinking plenty of water can give you energy and help you sleep better. If you’re flying, plane cabins can become super dry, so it’s best to consume as much water as possible before and after your flight, and avoid drinking alcohol and caffeine (I know this is hard!) so you don’t end up feeling jittery. Also, it’s easy to reach for fast food when in airports and planes. If your goal is to get back to a healthy routine, do your best to avoid fried food or things with high sugars while in transit.

Unplug & turn off. The most important advice I can give as a person who works on screens the majority of my day is to disconnect when it's time for bed. This goes for everybody but especially If you have trouble falling asleep. I know it's not the easiest thing to do because laying in bed and scrolling through twitter can feel like self-care but it is essential to unplug and take a break from screens (social media, emails, internet, and TV) at least an hour before bed. All of these things are very stimulating to the mind, so you want to give your eyes and brain enough time to relax and disconnect from all the visual stimuli. Pro-tip: put your phone on silent and enjoy a night free of notifications that will be there when you wake up.