How does Carolyn Scott's travel advice help maintain a healthy sleep routine?

Carolyn’s travel advice focuses on keeping your body’s rhythms as “normal” as possible while you’re on the move, so you can actually rest instead of coming home exhausted.

• Before a trip, she recommends slowly adjusting your sleep schedule 3–5 days ahead and cutting back on caffeine.
• In transit, she suggests sleeping or staying awake based on your arrival time so you sync quickly to the local schedule.
• Once there, she leans on comforting routines: familiar pajamas or pillow, earplugs or white noise, a sleep mask, warm tea, and putting your phone on silent.
• She also emphasizes daytime physical activity and, when appropriate, short-term melatonin or other sleep aids (used cautiously) to support your circadian rhythm.

Would you like tips tailored to a specific kind of trip, like red-eye flights or work travel?