More than half of U.S. adults plan to take a summer vacation this year, surveys have found — but for many, the time off may not be as restful as they’d hoped.

Whether traveling for pleasure or business, it’s common for people to experience sleep struggles away from home, experts say. Yet there are some ways to improve your rest while on the road.

Why does travel interfere with sleep?

For most people, struggles with sleep on the first night of vacation are part of a natural survival mechanism, expert say.

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“Our brains enter ‘protector mode,’ especially when we’re traveling with family,” said Martin Seeley, CEO and sleep expert at Mattress Next Day in the U.K., in an email to Fox News Digital.

“In an unfamiliar place, our brains become instinctively more alert, increasing adrenaline to keep us awake and ready to defend ourselves or our loved ones.”

Dr. Chelsie Rohrscheib, a neuroscientist and sleep specialist at Wesper in New York, agreed that sleeping in a foreign environment places the brain on high alert, and often results in light sleep and poor sleep quality for the first couple of days.

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An unfamiliar environment can also throw off a person’s sleep cycle, she told Fox News Digital, as the bed and sleeping area may be much different than at home, which usually requires an adjustment period. 

“You have almost no control over the type of mattress, pillow and bedding you’ll have while traveling, and you may find it uncomfortable,” Rohrscheib said.

Experts shared seven tips to help improve sleep while traveling. (iStock)

If traveling to a different time zone, that can disrupt the circadian rhythm, which is the body’s 24-hour biological clock. 

“You may find it very difficult to adjust to your new sleep and wake time, which causes poor sleep for up to a week,” the doctor noted.

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All of these factors can add up to daytime sleepiness, cognitive impairment, low energy and moodiness, the expert warned.

Changes to diet and exercise routines, modified schedules, and stress and anxiety about trip logistics can also affect the ability to sleep, according to experts with the Sleep Foundation.

7 tips to get better sleep while traveling

“Luckily, there are ways to ‘trick’ your brain into reducing levels of adrenaline and feeling more relaxed,” Seeley said.

1. Bring familiar items from home

Seeley recommends taking something from your bedroom at home that your brain will associate with sleeping in a safe environment.

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“The pillowcase from your bed won’t take up any room in your suitcase, and it will smell like your laundry detergent — this makes it ideal for relaxing your brain and body,” he suggested.

Smells are very powerful when it comes to triggering memories, the expert noted.

“So if you’re surrounded by the same smells of your bed at home, your brain will more than likely start to feel more safe and relaxed.”

2. Mimic your home environment

Seeley recommends setting up your sleeping area to resemble your home environment as closely as possible. 

One expert recommends bringing your own pillow, as well as a sleep mask and earplugs, to help promote better rest. (iStock)

This might include bringing a small nightlight if you use one at home, adjusting the room’s temperature to your liking, and using a white noise machine to block unfamiliar sounds, he suggests. 

“These small adjustments can help make the new space feel more familiar, which will aid you in falling asleep quicker,” Seeley said.

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Rohrscheib also recommends bringing your own pillow, as well as a sleep mask and earplugs.

“You can’t be sure your accommodations will have sufficient blackout blinds or soundproofing,” she said.

3. Stay active during the day leading up to your first night

Seeley recommends spending time outside during the day to help regulate your body’s internal clock. 

“Whether it’s swimming, hiking or exploring local sights on foot, physical exertion can help promote better sleep at night,” he advised. 

If traveling to a different time zone, that can disrupt the circadian rhythm, which is the body’s 24-hour biological clock, experts say. (iStock)

“Also, natural sunlight exposure helps reinforce your circadian rhythm, making it easier for you to fall asleep at night.”

Once you arrive at your destination, it’s important to continue to get ample exposure to sunlight within the first hour of waking at your travel destination, Rohrscheib noted, as this will help reset your internal clock.

4. Stick to your usual bedtime routine

Maintaining your usual bedtime routine sends a signal to the brain that it’s time to wind down, according to Seeley. 

“Engage in the same pre-sleep activities you do at home, whether it’s reading a book, taking a warm shower or listening to calming music,” he advised. 

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“This consistency helps cue your brain to prepare for sleep.”

If traveling with children, Seeley recommends encouraging them to stick to regular routines as well — such as brushing their teeth, reading a bedtime story or cuddling with a favorite toy — to help them feel more secure and ready for bed.

If traveling with children, experts recommend encouraging them to stick to regular routines to help them feel more secure and ready for bed. (iStock)

“Anything that your brain associates with your normal bedtime environment will make it easier to fall asleep and stay asleep,” he said.

5. Stay active during the day leading up to your first night

Spend time outside during the day to help regulate your body’s internal clock, experts recommend. 

“Whether it’s swimming, hiking or exploring local sights on foot, physical exertion can help promote better sleep at night,” Seeley advised. 

“Also, natural sunlight exposure helps reinforce your circadian rhythm, making it easier for you to fall asleep at night.”

6. Adjust your schedule

If you are traveling out of your time zone, Rohrscheib recommends adjusting your sleep schedule in the days leading up to your departure to make the transition easier. 

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“You can also help reset your biological clock by taking a low dose of melatonin at the time you wish to sleep while traveling,” Rohrscheib suggested.  

Experts recommend avoiding the use of electronic devices at least an hour before bedtime. (iStock)

“Taking melatonin for a week before you leave can help you reset your biological clock faster.”

7. Limit screen time 

“Avoid using electronic devices such as smartphones, tablets or laptops at least an hour before bedtime,” Seeley said. 

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“The blue light emitted from screens can interfere with your body’s production of melatonin, the hormone that regulates our sleep.”

Rohrscheib also recommends avoiding bright lights — especially from electronic devices — the hour before you go to sleep at your destination.

President Joe Biden was seen boarding Air Force One in Delaware on Tuesday, marking the first time he has been seen in public since being diagnosed with COVID-19 on July 17. 

The president is headed to Washington, D.C., where he is scheduled to make a speech to the American public on Wednesday night.

Biden’s personal physician, Kevin C. O’Connor, D.O., released the latest update on the president’s health on Monday, July 22, in which he stated that the president had completed his 10th dose of Paxlovid and that his symptoms have “almost resolved completely.”

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There has been a renewed emphasis on the president’s health — both physically and cognitively — in recent weeks, stemming from his concerning performance at the June 27 presidential debate and culminating in his July 21 announcement that he is ending his campaign for re-election.

Cognitive concerns

The first presidential debate of 2024 left many Americans, and even some traditional Democratic allies, wondering about Biden’s mental fitness for office based on what appeared to be his unclear train of thought and lack of coherence.

“President Biden’s performance in [the] debate reignited longstanding discussions about his cognitive abilities and his overall leadership capacity,” Dr. Brett Osborn, a Florida neurosurgeon who specializes in cognitive function, told Fox News Digital after the debate.

“Biden struggled to maintain a coherent narrative, often losing his train of thought mid-sentence, and providing vague, rambling and undecipherable answers to highly critical questions,” Osborn continued, expressing his professional opinion.

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The doctor, who has not treated the president, also called out Biden’s frequent pauses, struggle to find words and reliance on the notes he was writing as points of concern. 

“President Biden lacks the mental sharpness required for the highest office in the land … especially amid [today’s] current national and international crises,” Osborn said.

The neurosurgeon also mentioned that the 46th president has undergone multiple surgeries for brain aneurysms.

President Joe Biden gestures as he boards Air Force One at Dover Air Force Base, in Delaware, on Tuesday, July 23, 2024. (Ken Cedeno/Reuters)

There is a famous saying in neurosurgery, Osborn noted: “When the air hits your brain, you’re never the same.” 

The doctor said, “It is medically probable that when he took office in 2020, he was afflicted by mild cognitive impairment (MCI), a gateway syndrome to Alzheimer’s disease, and potentially Parkinsonism (not necessarily Parkinson’s disease itself).”

Health’s potential role in Biden’s exit?

After Biden’s announcement on Sunday that he was dropping out of the 2024 presidential race, doctors shared their thoughts about what that action meant in terms of his ongoing cognitive health. 

Given signs of his “ailing cognitive status, President Biden’s decision to step down from the race seems prudent,” said Osborn.

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“By stepping down, President Biden can prioritize his health and potentially mitigate further cognitive decline, while also ensuring the leadership role is filled by someone fully capable of handling the demanding responsibilities of the position.”

Dr. Marc Siegel, clinical professor of medicine at NYU Langone Medical Center and a Fox News medical contributor, also told Fox News Digital that he believes Biden’s decision may be best for the president’s health.

The first presidential debate of 2024 left many Americans wondering about Biden’s mental fitness for office based on what appeared to be his unclear train of thought and lack of coherence. (Andrew Caballero-Reynolds/AFP via Getty Images)

“The stress of the race could have definitely made cognition worse — but it will progress anyway if there is a cognitive issue, and fitness is a big concern,” the doctor told Fox News Digital on Sunday. 

Siegel has said on multiple occasions that he has not examined or treated the president and that he cannot make any definitive diagnoses.

Tested positive for COVID

The president tested positive for COVID-19 on July 17, sparking concerns about the risk the virus poses to older adults.

The White House released an announcement of Biden’s positive COVID test, noting that the president had been vaccinated and boosted and was “experiencing mild symptoms.”

Dr. Marc Siegel joined “Fox & Friends” on Friday, June 28, to discuss concerns sparked by Biden’s performance at the June 27 presidential debate against former President Trump. (Kevin D. Liles for The Washington Post via Getty Images; Fox News)

His upper respiratory symptoms included “rhinorhea (runny nose) and non-productive cough, with general malaise,” according to a statement on the White House’s website.

Doctors shared their concerns about the potential long-term effect COVID could have on Biden.

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“Post-COVID syndromes and long COVID have been shown to affect underlying neurological conditions,” Siegel warned. 

“This can also come from recurrent COVID.”

“By stepping down, President Biden can prioritize his health and potentially mitigate further cognitive decline.”

Osborn noted that the virus has been shown to have potential long-term effects on cognitive function, often referred to as “brain fog.” 

“These effects can include difficulties with memory, attention and executive function,” he said. 

“In someone with pre-existing cognitive issues like President Biden, contracting COVID-19 could exacerbate these symptoms – via neuroinflammation – and lead to a more rapid decline.”

President Biden walks down the steps of Air Force One at Dover Air Force Base in Delaware on July 17, 2024. (Susan Walsh/AP)

As of July 22, Biden had received his 10th dose of Paxlovid.

“His symptoms have almost resolved completely,” O’Connor, the president’s doctor, wrote in a July 22 briefing. 

“His pulse, blood pressure, respiratory rate and temperature remain absolutely normal. His oxygen saturation continues to be excellent on room air. His lungs remain clear.”

Health as a qualifying factor

Along with meeting the official requirements for president, Siegel and Osborn agreed that whoever holds the office should also be physically and cognitively healthy.

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“It is extremely important,” Siegel told Fox News Digital. “We have a right to it as a country.”

The role of president involves making complex and high-stakes decisions, often under significant pressure, Osborn noted. 

Dr. Brett Osborn, a Florida neurosurgeon who specializes in cognitive function, has shared his concerns about Biden’s cognitive fitness. (Dr. Brett Osborn)

“Cognitive health is essential for clear thinking, effective communication and sound decision-making, all things President Biden lacks,” he said, sharing his viewpoint. 

Physical health is also essential, Osborn said, as the role also requires long hours, frequent travel and crisis management.

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“A healthy president is better equipped to handle the demands of the office and to lead the nation effectively through various challenges,” he added.

In light of Biden’s announcement to exit the race, Siegel said the decision “should be accompanied by a full health disclosure.”

Doctors have called for thorough health evaluations for presidential candidates, and sitting presidents, to ensure they can perform their required duties. (Getty Images)

He said, “They should admit to what they know and reveal full neurological results.”

The situation highlights the need for thorough health evaluations for presidential candidates – and sitting presidents — to ensure they can perform their required duties, according to Osborn. 

“Routine testing – physical and mental – should be made non-negotiable instead of being thwarted by the governing party,” he said. 

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In response to outreach from Fox News Digital, the White House press office stated that “health was not a factor” in the president’s decision to withdraw from the race. 

“He looks forward to finishing his term and delivering more historic results for the American people,” said the White House in its statement. 

President Joe Biden announced on Sunday that he has dropped out of the 2024 presidential race.

Although the White House press office told Fox News Digital on Monday that “health was not a factor” in the president’s decision to withdraw, multiple doctors expressed concern about signs of cognitive decline after Biden’s widely criticized performance in the June 27 presidential debate.

Two medical experts told Fox News Digital their belief that Biden’s decision to step down is best for the president’s health.

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Biden, however, isn’t the only president whose re-election was potentially thwarted by health issues or concerns. 

Here are five others. 

1. Chester A. Arthur (21st president, 1881-1884)

After he was elected America’s 21st president in 1881, Chester Arthur experienced health complications due to malaria, which remained endemic in Washington, D.C., throughout the 19th century, according to the National Institutes of Health (NIH).

In 1882, Arthur continued to suffer from progressive fatigue, extreme weight loss and peripheral edema, the NIH reported.

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After a closer health inspection, Arthur was diagnosed with Bright’s Disease, today known as chronic kidney disease.

Chester A. Arthur, 1829-86, 21st president of the United States, is shown in a portrait in the 1880s.  (Glasshouse Vintage/Universal History Archive/Universal Images Group via Getty Images)

The president’s health worsened during his last two years in office, with reported symptoms of fluid retention, rigors (shaking or shivering), nausea and colicky abdominal pain.

As the 1884 election inched closer, Arthur sought a second term — but lost the Republican nomination to James G. Blaine, the then-Speaker of the House. 

Blaine went on to lose the election to Democrat Grover Cleveland.

Arthur died on Nov. 18, 1886, at age 57, according to the Smithsonian. 

2. Theodore Roosevelt (26th president, 1901-1908)

Theodore Roosevelt took over as commander-in-chief at nearly 43 years old in 1901 following the assassination of President William McKinley, according to the White House Historical Association. 

Roosevelt was then re-elected in 1904.

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After William Howard Taft’s term, which began in 1909, Roosevelt decided to re-join the race in 1912, creating his own “Bull Moose” party.

While campaigning on Oct. 14, 1912, in Milwaukee, Wisconsin, Roosevelt was shot during an assassination attempt outside the Gilpatrick Hotel.

President Theodore Roosevelt is pictured at his office in Washington, D.C., on Feb. 10, 1903.  (History Archive/Universal Images Group via Getty Images)

The bullet was slowed by Roosevelt’s dense overcoat, his steel-reinforced eyeglasses case and his 50-page speech folded in his inner right jacket pocket, as History.com reported.

The bullet punctured the president’s right chest, but did not damage his lungs. It was left lodged inside his ribs — which was deemed safer than operating.

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Roosevelt continued his campaign while in recovery — but was beaten by Democrat Woodrow Wilson in the 1912 election.

3. Woodrow Wilson (28th president, 1913-1920)

Woodrow Wilson carried out two full terms and intended to run for a third.

But the then-president was “severely hindered” by a neurological condition that caused him to suffer from strokes before and during his presidency, according to the NIH.

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Before he took office, three strokes affected his right hand and left arm, and caused blindness in his left eye.

A damaging stroke during his presidency in Oct. 1919 left Wilson paralyzed on the left side and with only partial vision in his right eye. 

He was confined to his bed for several weeks, the NIH reported.

Woodrow Wilson’s portrait was taken during his campaign for New Jersey governor in 1910. (Circa Images/GHI/Universal History Archive/Universal Images Group via Getty Images)

Wilson did not sufficiently recover from this episode. 

In the 1920s, the Republicans requested confirmation that he was still able to carry out his duties as required by the Constitution. 

The president’s doctor, Dr. Cary Grayson, would not publicly comment on Wilson’s health status as Wilson pursued re-election for a third term.

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By the time of the Democratic Convention that summer, however, Grayson shared Wilson’s poor medical state with party leaders and rejected the idea of a third term.

Wilson was ultimately not given the presidential nomination, and Republican Warren G. Harding was elected in 1921.

4. Franklin Delano Roosevelt (32nd president, 1932-1945)

Franklin Delano Roosevelt (FDR) was the only U.S. president to serve more than two terms in office, as he was elected for four terms throughout World War II.

Roosevelt had suffered from health issues since his paralysis as a result of polio at 39 years old, according to the Franklin D. Roosevelt Library and Museum.

Franklin Roosevelt (1882-1945), 32nd U.S. president, is pictured at his desk in Washington, D.C., in 1933.  (Universal History Archive/Universal Images Group via Getty Images)

During his third term in office, Roosevelt was diagnosed with heart disease, which was kept hidden from the public ahead of his re-election for a fourth term, the NIH reported.

Throughout 1944, Roosevelt’s team of doctors monitored his waning health, continuously recording high blood pressure measurements. 

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These heart complications were attributed to the “unending stress and strain of the war,” according to the FDR Library and Museum.

Roosevelt was chosen as the Democratic nominee in 1944 and continued with his campaign, even while facing skepticism about his physical fitness for office.

President Franklin Roosevelt is pictured at his desk in the Oval Office at the White House in Washington, D.C., in 1934. (History Archive/Universal Images Group via Getty Images)

Although he won his fourth presidential election, Roosevelt was “debilitated” by his condition, according to the NIH.

On April 12, 1945, Roosevelt visited New York City heart specialist Dr. Howard Bruenn after complaining of a headache.

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Roosevelt’s blood pressure hit 300/190 and he lost consciousness. 

Bruenn diagnosed the event as a stroke and declared the president dead at age 63.

5. Dwight D. Eisenhower (34th president, 1953-1960)

Dwight Eisenhower began his first term in 1953 and suffered from two major illnesses, according to the NIH.

He experienced a heart attack in Sept. 1955, keeping him out of the White House for recovery until December.

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Although Eisenhower got clearance from his doctors, the NIH reported that his cardiologists recommended against his running for a second term.

The president decided to run for re-election anyway, which was followed by his second major health event in June 1956 — resulting in a diagnosis of Crohn’s disease.

President Dwight Eisenhower is pictured with Willy Brandt, mayor of West Berlin, in Washington, D.C., on Feb. 11, 1959. (Circa Images/GHI/Universal History Archive/Universal Images Group via Getty Images)

Eisenhower underwent an exploratory laparotomy and ileal bypass surgery for a bowel obstruction, which was successful.

After a full recovery, Eisenhower was re-elected for a second term, despite questions from the opposition about his fitness for office.

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The following year, in Nov. 1957, Eisenhower suffered a stroke but ultimately fulfilled his presidency.

After leaving office, Eisenhower suffered from multiple heart attacks in the 1960s. 

He died of congestive heart failure on March 28, 1969, at 78 years old.