Traveling through the transition

Travel amplifies almost every transition symptom: sleep is disrupted, hydration slips, hormones don't get their usual rhythm, and rooms are often too warm.

Pack for temperature: layers, natural fibers, a light shawl for over-air-conditioned planes, moisture-wicking sleep layers. A folded silk pillowcase in the suitcase is small and useful.

Hotel rooms: request a room away from elevators/ice machines if you can. Turn the thermostat down before you unpack — most hotel rooms are set for a different body. Ask for extra pillows for propping if reflux is part of your sleep picture.

Sleep across time zones: get outside daylight on arrival — the most powerful jet-lag lever. Consistent meal timing helps. Alcohol on flights costs more than it used to.

Day travel: hydrate steadily; carry snacks with protein (vasomotor episodes and low blood sugar interact badly). A small handheld fan is unglamorous and effective for airport queues.

Medications and supplements you take: bring in original containers, and enough for delays.

Pace: this is not the trip to say yes to everything. Rest days on longer trips protect the whole experience.