Jet lag only gets worse the older you get — trust me. After years of long-haul flights and all the mistakes that come with them (hello, champagne), I’ve finally learned a few things about how to sleep better when you travel. From hydration to high-tech apps, here’s what actually works — and what I’d never do again.

Tired of being tired? These five science-backed bedtime rituals are simple, gentle, and actually work — no perfection required. Just small steps toward the rest you’ve earned.