Whether you are travelling for business or pleasure, there’s a gender gap in travel. All of us want to travel in a way that maximises enjoyment and minimises stress but, for many women, there’s more to it than just packing a suitcase and heading on our way.
You’ve got your passport out of its safe place and packed your luggage, but have you considered the gender travel gap? Female travellers are at a hidden disadvantage when it comes to travelling well, and there are real dangers to us not even knowing it.
From the effect of hormonal disruption on our bodies to the invisible mental load of planning and safety concerns, women often travel with an added layer of physical and psychological strain compared to men. And because much of it is normalised, it can go unnoticed – until the exhaustion kicks in.
It doesn’t have to be that way.
“Our physiology is deeply connected to hormonal rhythms, circadian cycles, and recovery needs, so understanding this can make travel, business and family life far more sustainable,” says longevity expert and founder of longevity circuit, Vidavii, Michal Cohen-Sagi. “As women, we thrive best when we work with our bodies rather than against them,” and that definitely is the case when travelling.
So, how can you escape the gender travel gap? We spoke to the experts to find out how women can optimise their travel to better support their bodies…
1. Rethink jet lag
You might think jet lag is just a bit of an inconvenience – something you have to put up with if you want a life spent on the move. But, for women especially, because our hormones, sleep cycles and energy levels are tightly interlinked, time zone shifts could be having a far more significant effect on you than you think.
“One of the biggest challenges for women when travelling is jet lag and disrupted routine,” says Cohen-Sagi. “Women’s hormonal systems are particularly sensitive to changes in sleep, light exposure, stress, and time zones. Frequent travel across multiple time zones can affect our circadian rhythm, which in turn may influence energy, mood, menstrual health, metabolism, and long-term hormonal balance.”
“Recent studies show that jet lag and sleep problems can affect women differently than men, especially when it comes to how common and intense these issues are,” agrees the Doctify-verified psychologist, Dr Sarah-Jane Khaled. “Women tend to report insomnia more often, and changes like travelling or sleeping somewhere new can strongly influence their stress reactions. The body’s internal clock also usually runs earlier in women than in men, making women more likely to be morning people who prefer to go to bed and wake up sooner. When women cross time zones, especially heading west, they may have trouble staying up later, which can make jet lag worse. Then, in turn, poor sleep triggers your body’s main stress management communication system (known as the hypothalamic-pituitary-adrenal axis), raising cortisol levels, and some women experience a prolonged increase in cortisol after sleep loss, which can worsen jet lag symptoms like tiredness, irritability, and trouble focusing.”
The solution:
Get real-life advice from female frequent flyers in CF’s very own jet lag survival guide, but, most of all, prioritise sleep hygiene (such as avoiding screens in the bedroom) both when travelling and at home. If you find you really struggle, “one approach is to gradually adjust your sleep schedule two to three days before departure, moving your bedtime and wake-up time earlier to align your body clock,” suggests Dr Khaled. That also means avoiding activities that throw your circadian rhythm completely out of line, including leaving your packing until late at night or overcommitting to lots of activities as soon as you arrive at your destination. Building in recovery time can help you get the most out of your trip in the long term, so why not book that spa visit on your first day at your hotel instead…
2. Consider your period (but not just for leaks)
While you might think the most significant consideration around your period might be whether you’ll be due on during your holiday (and what that means for feeling confident in your bikini), there’s actually a more important consideration to bear in mind: how your cycle affects your day-to-day wellbeing too.
“Sleep disruption can be especially significant during certain life phases such as menstruation, as well as perimenopause and menopause, when many women already experience lighter sleep or wakefulness,” warns Cohen-Sagi. “In these cases, supporting sleep quality becomes even more essential,” especially when it can be so easily compounded by jet lag and early trips to the airport.
The solution
If your cycle is due, plan with it, not against it. “My advice is always to listen to your body and adapt accordingly,” says Cohen-Sagi. In the days leading up to your period, for example, fatigue, lower mood, or disrupted sleep are more common. So, if you can, avoid stacking your most demanding travel days or early-morning flights during this window. When you do have to travel, prioritise the products that make you feel most stress-free. That’s not just period products (plus spares) themselves, but also sleep aids, such as eye masks, and any treats for cravings, which help you not just put up with your period while travelling, but feel much more at ease throughout the whole process.
“During your cycle, ovulation, premenstrual phase, or menopause, extra care can make a huge difference. That may mean prioritising recovery, hydration, movement, or targeted supplements, such as magnesium, depending on what your body needs,” says Cohen-Sagi.
3. The hidden toll of poorer digestion
Long flights, airport food, and disrupted routines can leave anyone feeling off, but women often experience this more intensely thanks to hormonal fluctuations and gut sensitivity.
“Women tend to experience more bloating, water retention and digestive sensitivity while travelling, particularly when flying often, eating irregularly or dealing with stress,” notes Cohen-Sagi. But, to make matters a little worse, travel can also make you crave the very foods that will make your symptoms worse, as registered nutritionist and gut specialist Marilia Chamon highlights: “jet lag and lack of sleep can affect hunger hormones like ghrelin and leptin, which can increase appetite and make cravings, particularly for sugary snacks and refined carbohydrates, more likely.”
The solution
Create “anchors” for your body, which work to stabilise your mood and gut, rather than throwing it further into disarray, says Chamon. “Eating at regular times and building meals around protein, fibre-rich carbohydrates and healthy fats will support energy levels, digestion and gut health. Hydration is also key, particularly on long-haul flights where the cabin environment is very dehydrating. When it comes to sleep, things like being mindful of caffeine timing and alcohol consumption can make a noticeable difference.”
4. The invisible workload of travelling with kids
Who booked the flights? Packed the snacks? Checked the passports? More often than not, family holidays can amplify the gender travel gap, with many women picking up the constant coordination required, including meals, routines, and entertainment. That can have a significant toll on your health as well as on your relationship.
“Women often carry a disproportionate share of the emotional and cognitive load associated with both paid and unpaid responsibilities – including childcare, domestic work, and caregiving for elderly family members,” affirms Dr Khaled.
“Disruptions often start before the trip even begins,” continues Chamom. “The lead-up, organising, packing and planning, can impact sleep in the days prior. It’s also common for routines to slip during that time, whether that’s skipping meals because you’re busy or snacking more due to stress or anxiety. Both can show up quickly in digestion and energy levels.”
And it doesn’t magically all switch off when you actually get on holiday.
“Research indicates that women are more likely to engage in rumination, a cognitive process involving persistent reflection on past events or stressors,” continues Dr Khaled. “This pattern of thinking can prolong physiological and emotional stress responses,” leading to the feeling that you just can’t relax, even when you are doing very little, like supposedly relaxing on a lounger by the pool.
The solution:
Delegate – fully, not symbolically. Share planning responsibilities, pre-book what you can, and simplify decisions by redefining what a really ‘successful’ family holiday looks like. After all, a holiday should feel like a break for everyone. And, if you just can’t help feeling on edge about forward-planning, Dr Khaled suggests practical tools like “time boxing” your thoughts. This involves setting aside 10-15 minutes to write down what you need to do or are worried about; taking some time to engage in other activities (such as walking for five minutes, or taking a cold shower) and then returning to them. Do this as a family, so preventive stress strategies can be shared (and supported) by everyone.
5. Safety that never switches off
Even in the most idyllic destinations, women often travel with an undercurrent of vigilance, meaning that safety quickly shapes decisions – where to stay, how to get around, what to wear, when to go out – and it can start all the way from planning your travel to the airport.
“From a psychological perspective, solo female travellers often face increased safety concerns, which can heighten stress,” affirms Dr Khaled. And, if you are a frequent traveller who doesn’t have a lot of time to relax, that chronic stress can often stick around, building and building in the background until it keeps you feeling on edge all the time.
The solution
Preparation is key, so research destinations in advance with the help of websites (like this one!) and online forums that combine safety advice with memory-making recommendations (travel should be fun as well as safe). Plan all your key logistics so you’re not making safety decisions in the moment, and avoid making accommodation and transport decisions purely based on convenience or cost, because there’s nothing more important than peace of mind.
However, it’s also important to be able to tell the difference between valid feelings around safety, and constantly worrying in a way that means you can’t enjoy yourself. “Challenge catastrophic thinking by asking yourself, ‘what is it specifically I am concerned about and how can I specifically tackle that’,” says Dr Khaled. Most of all, make sharing your travel plans with someone you trust (including using location-sharing tools) a non-negotiable that doesn’t feel too doom and gloom. That could be running through your itinerary with them in person before you go (as you might normally do after your trip to show them your pictures). That way, it’s a moment that prioritises safety but also leaves you feeling more excited.
Becki Murray is Citizen Femme’s Beauty and Wellness Director and one of the only UK journalists to hold a Distinction-grade diploma in cosmetic science. Becki also heads up CF’s spa guide, so you could say she’s an expert in the science of relaxation too…
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