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As both an avid traveler and longtime health editor, I firmly believe that travel is a form of wellness. And no, I’m not just referring to the kind of vacation where you lounge by a pool all day and take a break from reality (although, those are great, too.) I’m talking about the fact that traveling to destinations all over the world can widen your perspective, encourage healthy movement, introduce you to new cultures and customs, expand your palate and knowledge of nourishing foods, allow you to meet new people, open your mind to different ways of thinking—and, therefore, have a profound effect on both your physical and mental well-being.

As it turns out, my instincts about travel may not be far off. Delta Airlines and Oura just completed a travel experiment that examined exactly how travel impacts well-being. I chatted with medical experts to get the full download on these findings, along with their tried-and-true tips for healthier travels.

Exactly how does travel impact your body?

Anyone who has gone on a trip—either locally or internationally—can likely attest to some of the challenges of travel. There’s the jet lag, the aches and pains from sitting in an airplane seat for hours, and the deviations from a usual health routine (exercise, nutrition, sleep, etc). In a recent experiment and video campaign called Fly and Live Better—a collaboration between airline company Delta and health wearable brand —experts discovered that while the body can certainly experience strain while traveling, there may be some positive health benefits, too.

In this research, four individuals ( Simi Muhumuza , Sofiyat Ibrahim , Luann Diez and Gabe James ) each embarked on two trips—one domestic journey to Seattle, Washington and one international, bucket-list worthy vacation to Copenhagen, Denmark. Each of them was given an to collect biometric data (sleep, recovery, activity, etc.), and asked to complete a survey about their happiness levels and wellness throughout the travels.

During the international trip, the travelers (unsurprisingly) faced a greater toll on their sleep (on average, scores dropped over 20 points during transit, from 80 to 58). Plus, their “readiness scores” (which are based on sleep and recovery metrics) declined by an average of 9.4 points, compared to pre-travel benchmarks. While these findings aren’t necessarily surprising, they do reinforce the greater physical demands of long-haul travel and the importance of more intentional recovery time after an international flight.

On the positive side of things, the travelers maintained a great activity score (around 84), as they spent plenty of time exploring the city by foot or bike. Each participant also reported incredibly high emotional satisfaction and a sense of fulfillment. Their input suggests that a landmark trip like this can support mental wellness, even when it is more physically challenging.

It’s important not to overlook the profound impact of that social satisfaction, or “social wellness”, as Henry Ting, MD, cardiologist and chief health and wellness officer at Delta, refers to it. “Whether it’s meeting different people, different cultures, opening your mind to different ideas and different ways of thinking; it’s those people, places, and experiences that elevate your wellness,” he tells Women’s Health.

As for the domestic trip, while the travelers’ readiness scores showed some initial disruptions during travel days, they had a quick recovery and entered their optimal range (80 or more) within a couple days. Each of them also had great activity scores (averaging nearly 90), and the self-reported mental health and social wellness scores were nearly two times higher during the trip.

What was most, interesting, however was the data showed that the travelers’ sleep actually improved on this trip—in fact their sleep scores were up nearly 8 percent (averaging 81.5) compared to their pre-travel benchmarks.

“The idea that travel not only inspires us, but is also an opportunity to get a really good night’s sleep…that’s extremely exciting to me,” says Rebecca Robbins , PhD, a sleep scientist at Brigham and Women’s Hospital, an assistant professor of medicine at Harvard Medical School, and the sleep expert on Oura’s Medical Advisory Board. “There are so many stressors in our daily lives, and the idea that travel could provide a really fulfilling and restorative sleep experience, so that maybe you return home motivated to make some changes [is great].”

For instance, what was it about your trip that helped you get restful sleep? Was it a pitch-black hotel room with thick curtains? Was there a really lovely alarm clock? Did you put your phone on the other side of the room? All of these are actionable takeaways that could help your future well-being.

How to feel your best while traveling

Travel has the potential to have profoundly positive impacts on our health, but it can also be physically taxing. That said, there are a few tricks—whether you’re headed just to another state or a different continent—to optimize your travel and ensure your best trip possible.

1. Start prepping early.

Findings from the experiment validated something Robbins has known for some time—travel disrupts sleep. That’s why, if you’re headed to a different time zone, she suggests preparing in the weeks leading up to your trip.

Each night, Robbins advises moving your bedtime and wake times by 15 minutes in the direction of your destination’s time zone. Then, once you get to the airport, start to eat live, and sleep like you’re in the new destination.

Robbins also notes that results from the experiment indicated disruptions can begin as early as a night or two before the trip (thank you, travel anxiety)—but taking preparatory steps can help you feel more at ease for the journey ahead.

2. Get mindful during the journey.

Your travel experience doesn’t just start when you touch down at your destination, the entire journey has the potential to support your well-being. Take it from Anna Sitar, an avid traveler, content creator, and co-host of the Fly Better, Live Better series, who recommends treating even the flight itself as part of the vacation. “I don’t get much quiet time, so flights are my disconnect time. It’s my time to be off my phone, focus on myself or a passion project, or sometimes get work done that will let me vacation better later,” she tells WH. “I think all those things collectively help you edge more toward healthy travel.”

While in-flight, Dr. Ting also emphasizes how important it is to stay hydrated (it’s simple, but will have a major impact on how you feel upon arrival). Also, bring along any accessories that will help you feel comfortable and calm, like a favorite travel pillow or cozy sweater.

3. Spend time outside.

When you get to your destination, one of the most important things you can do is optimize your circadian rhythm—which is especially crucial for those international trips in a different time zone. The fastest way to do this? “Get outside and get plenty of fresh air and natural light exposure at your new destination,” says Robbins, adding it “can sync our circadian rhythms to our new time zone.”

4. Get moving.

Of course, regular exercise is essential for good health—it’s also effective for regulating your sleep schedule and feeling your best on vacation. (Bonus points if it’s outside, Robbins says.)

Sitar personally loves going for a run on her first day in a new destination—both for regulating exercise, and to get a lay of the land. “I’ll map out a few different landmarks, or figure out cute streets, or look up what the popular runs are in this area, then I’ll go out and I’ll go for a run, and that way I can see the city,” she says.”It feels like I’m re-regulating and resetting my body before this the travel week.”

5. Set yourself up for sleep success.

Getting enough good-quality sleep can really have an impact on how you feel during a trip. Along with staying hydrated, moving your body, and spending time outdoors, there are a few other strategies to have your best sleep possible—no matter where you are.

For one, Robbins suggests avoiding heavier meals close to bedtime, since that can lead to challenges falling asleep or staying asleep (the same goes for a glass of wine).

Her advice for anyone who regularly experiences insomnia or simply finds themself unable to fall asleep in a new environment: Get out of bed. “We want to associate the bed with sleep and not with insomnia,” Robbins says. So, as strange as it may sound, “getting out of bed can actually increase our likelihood of falling asleep when we get we crawl back into the covers.”

Lastly, know what kind of activities help you relax, and integrate those on vacation—especially the first day or two, suggests Dr. Ting. Maybe that means journaling, going for a long walk, or getting a massage.

6. Soak it all in.

At the end of the day, as the research shows, the biggest health benefits of travel boil down to the mental perks. “Travel is such an exciting time to not only like, discover things that you enjoy, but to discover more about yourself,” Sitar says.

The travelers in this experiment noted that they unlocked new mindsets around wellness while exploring the world—for instance, they were impressed by the sense of balance in Copenhagen. Locals rode bikes everywhere, spent ample time outside, regularly used saunas, and overall enjoyed a slower pace of life.

And this sentiment can apply to any trip: There is so much to explore and uncover and enjoy, if you allow yourself to be present and open-minded to new experiences.

“I think leaning into travel as being a part of your health and wellness, and being able to experience it on your own way—that’s just so valuable and so important, and I hope everybody gets a chance to do that,” Sitar says.