People always ask me what my travel essentials are. Not just what I pack, but what actually helps me stay sane while constantly moving.

As someone who travels often for both work and pleasure, I’ve had to learn how to regulate myself without relying on routine or structure.

I don’t have the luxury of waking up and going to sleep at the same time every day. I’m not always in my own bed. I’m eating out often, crossing time zones, working long hours, and interacting with hundreds of people in a day.

And as flight attendants, there’s this unspoken pressure to always look polished and put together even when we’re exhausted.

Lately I’ve been hearing so many women around me say the same thing:
“I’m just so tired.”

Honestly? I get it.

So these are some of the things that genuinely help me stay grounded, regulated, and feeling like myself while living a life that’s constantly in motion.

Sleep when you can
Take the naps. Put yourself to bed early when possible. Make rest your job. You may not always get perfect sleep, but protecting your rest matters.

Move your body
If there’s a gym nearby, great. If not, hotel room workouts count too. I’ll lay towels down on the floor because hotel floors gross me out, throw on a workout video, stretch, do yoga, or use resistance bands. Movement helps me feel human again.

Eat lighter before flights
Heavy foods, too much sodium, and carbonated drinks make me feel sluggish and bloated. Especially when flying. I try to keep meals balanced and simple when I’m working.

Hydrate constantly
Electrolytes, water, creatine. Flying dehydrates you more than people realize. When I drink a lot of water during the flight, I tend to feel a lot better the next day.

Protect your energy
I pray before flights all the time. For safety, ease, and peaceful energy. Nothing makes a long day feel longer than being around constant negativity and complaining. Energy spreads fast.

Remember the privilege of travel
Whenever I start feeling burnt out, I remind myself how much this job has given me. I’ve seen places I once only dreamed about. Using my flight benefits to explore the world always reconnects me to gratitude.

Have alone time
I interact with hundreds of people some days. That’s a lot of energy to absorb. Solitude is necessary for me. Quiet walks, room service alone, no talking, no stimulation. That’s how I recharge.

Stay connected to people you love
Text your friends. Call your family. Send the “thinking of you” text. Life moves fast and this job can feel isolating if you let it.

Supplements that help me
Creatine, electrolytes, magnesium and SuperYou from Moon Juice have been staples for me lately. They help support my energy, stress, and recovery.

Compression socks
I don’t wear them much while working because I’m constantly moving, but when I travel as a passenger and sit for long periods, I swell badly. Nothing humbles you faster than your shoes suddenly feeling tight and having cankles.

Eye mask + noise cancelling headphones
Airplanes are loud. Bright. Overstimulating. Babies cry, people talk loudly, lights flash all flight long. An eye mask and good headphones make such a difference.

Meal prep/Bring your own snacks
People think TSA doesn’t allow food. It’s liquids over 3oz that are the issue. Bring protein, fruit, nuts, sandwiches, snacks that make you feel good instead of relying only on airport food.

And yes… I wipe everything down in hotel rooms and at my seat on the plane.
Light switches, remotes, door handles. Maybe excessive. Maybe not. But after interacting with the general public all day, I’ve accepted that I’m a little bit of a germaphobe. I can’t afford to get sick!

On the plane I wipe the head rest, tray tables, arm rest and seat belt. I always have sanitizing wipes and hand sanitizer. I like the touchland brand—it’s not as drying and smells good.

At the end of the day, regulation for me isn’t about perfection. It’s about creating small moments of care and stability inside a life that’s constantly changing.

You can still take care of yourself even when your schedule doesn’t make sense.