Young Asian woman with a suitcase and backpack is looking back smiling as she's walking in a town square

Going to your perfect travel destination may seem like a dream come true. However, many people find that they are exhausted, sleep-deprived, and achy by the time they reach their lodging place. How can you ensure that you will be ready for adventure as soon as you hit your vacation spot?

As a general rule, the best self-care practices to do while traveling are getting enough rest, staying hydrated, eating balanced, regular meals, and stretching. Take your medications and supplements when you normally take them. Mind-relaxing practices can help keep you centered and calm.

If you would like to feel as great as possible during your next travel day, please consider implementing the suggestions we will discuss.

How to Prepare for Travel the Night Before

Keep unnecessary stress to a minimum.

Something to consider is the time of your departure, whether it be by plane, car, or boat. If you have an early departure time, it’s generally best to have all of your bags already packed and near the front door.

Have your travel clothes laid out near the bed so that when the alarm goes off, you can easily throw them on. Prepare your breakfast the day before to ensure that you will be well-nourished and maintain stable blood sugar during the trip.

Be well-rested and nourished before traveling.

Make it your aim to get two to three good nights’ rest and excellent nutrition the days before you travel. Travel takes a lot of energy, and sometimes plans can go wrong, be delayed, or be rerouted, and you may not have access to food or water. Also, circumstances can make you feel overwhelmed and anxious, which can lead to headaches, migraines, panic attacks, hyperventilation, and outbursts of anger.

Starting off your trip well rested and rejuvenated means that when things inevitably do not go as planned, you have a lot more in your reserves that can sustain you longer, so you feel good overall.

Self-Care while traveling. Galeano Massage.

Get cash before you go.

Make sure to have enough cash for the first several days of your trip. Check that your debit and credit cards are in good standing, not near their expiration date, and that you have put travel notices on your bank and credit card accounts.

It may be that the place that you are going to will not have a Bank or ATM nearby or that you don’t have time to go there. Quite a few locations around the world will only accept cash. In this case, you will be thankful that you retrieved a sufficient amount of cash to tide you over until you can find the next ATM or bank.

What Items Do You Need to Bring for Travel?

There are a few things that you can bring with you that can make your travel day a little bit more delightful. If you are in the midst of your travels, you may or may not have access to a kitchen. You can double your dinner portion and pack up the extra portion to take with you for breakfast the next morning.

Or if you are eating at a restaurant, you can order a double portion of food and take the extra portion as breakfast for the next day’s travels. This way, you already have food that is healthy and enjoyable!

There are a few items that you may want to be sure to pack in your carry-on so that you can use them during travel. Here is a list of a few things to pack in your carry-on:

  • Refillable water purification bottle
  • Sleep eye mask
  • Ear plugs
  • Battery-powered Handheld Fan
  • Sweater or Jacket
  • Massage Gun
  • Downloaded Spa Music
  • Noise Cancelling Headphones
  • Electrolyte Powder Packets with Immune Boosters

One way to ensure you have constant access to clean water is to get a refillable water bottle (Amazon affiliate link) that has the capability of water purification either in the straw or the lid. Bottled water can cost a lot and creates a lot of unnecessary plastic waste.

Just be sure that if you are taking a flight, the bottle is completely empty before going through TSA. However, as soon as you reach the inside of the airport, you are free to fill up your refillable bottle with water and enjoy!

Self-Care Practices to Do While Traveling

Support your immune system.

Travel can be very taxing on the body and mind. It also puts you in contact with a lot of new germs that challenge your immune system. Typically, when you start to feel rundown and tired, it’s a good indication that you need to strengthen your defenses.

Taking some electrolyte powder (Amazon affiliate link) that has immune-strengthening ingredients can give you an extra boost so that maybe you won’t get sick or your sickness may be less severe.

Stay hydrated and eat regular, well-balanced, nutritious meals while on the go. Keep a bag of nuts with dried fruit with you as a convenient snack.

Self-Care practices while traveling. Relax while traveling. Galeano Massage

Perfect Time to Practice Self-Care

Chill out in a chaotic environment.

Extreme emotions can consume a lot of our nutrients. Controlling extreme emotions can help you feel healthier overall since you will not be depleting your nutrient stores. Throw on some noise-canceling headphones (Amazon affiliate link) with relaxing spa music to help calm your nerves.

If you would rather get some sleep, you can put earplugs in and a comfy sleep mask (Amazon affiliate link). If you were up earlier than usual to start traveling, take every opportunity to get a power nap in.

This will serve as a little refresher until you can get a full good night’s sleep.

Maintain a normal body temperature.

Keeping your body temperature from fluctuating can prevent your body from using up extra nutrients that you need to have a strong immune system and prevent muscle aches from creeping in. It can be very difficult to control the temperature of our environment when we are traveling.

The temperatures from one destination to the next can fluctuate greatly. Many places in the world with extreme temperatures do not have or commonly use air conditioning or heaters.

Airplanes can feel very warm when you get inside but extremely cold when in the air. Have a jacket and an extra pair of warm socks in case the temperature feels cold, and a handheld fan (Amazon affiliate link) if it’s hot.

Stretch along the way.

Some of us make time to stretch once we reach our hotels, and some don’t stretch at all. Stretching your muscles will help to keep you flexible and prevent muscle aches or cramps from creeping in. You can do some stretches in your seat while sitting.

You can stretch your neck, rotate joints, and do a seated spinal twist. Once you get out of your seat, you can stretch your leg muscles and arms and do standing backbends to help release the fascia from prolonged periods of sitting.

Travel can be fun and exhausting at the same time. Now you have a game plan for the next trip that you take. Try these practices out and see how much better you feel on your next trip!

Items linked in this article:

VersionTECH. Mini Handheld Fan, USB Desk Fan, Small Personal Portable Table Fan with USB Rechargeable Battery
Nodpod green weighted eye mask
Nuun Immunity Electrolyte 4 pack
Beats Studio3 Wireless Noise Cancelling Over-Ear Headphones - Apple W1 Headphone Chip, Class 1 Bluetooth, 22 Hours of Listening Time, Built-in Microphone - Matte Black

Don’t forget to practice your self-care while traveling so that you will be refreshed and ready to have a good time once you land at your destination!

This article was written by and is the intellectual property of If this article appears anywhere else on the internet it was stolen from the copyright owner.


The content in this article is for informational, entertainment, and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a trained qualified physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Galeano Massage nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, or supplements or those diagnosed with a medical illness should consult their physicians before beginning any nutrition, supplement, or lifestyle program.


I've been practicing Massage Therapy since 2014. I'm a health and wellness enthusiast. I'm always learning and experimenting with different techniques, recipes, and healing modalities. I believe that we need to approach health and wellness from a WHOLE-listic point of view and understand that it will constantly be changing and is never stagnant. We are all unique and what works for one person will not necessarily work for another person. As I grow, change, and experiment I will share what I have learned as it may help someone else in need.

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