High altitude illness doesn’t discriminate. It doesn’t care if you’re old or young, male or female, a couch potato or an Olympic athlete. Whether you are taking your first trip to a high altitude destination or you visit higher altitudes frequently, you can still suffer from altitude illness at any time, during any visit. And the symptoms of altitude sickness can be as unique as you are.

When it comes to sleep, higher altitudes can be two-faced. Some travelers can experience increased fatigue while others battle insomnia when they try to sleep at night. Or, if you’re extra lucky (like me), you deal with both.

To help battle fatigue, take it slow and rest when you can. Whether you walk, run, hike, climb, or ski, cut your physical activity to about 50-75% of what you normally do for the first few days to help prevent high altitude sickness from sidelining your adventure. If you’re feeling tired, move to a less strenuous activity for a while or take a nap (if you can).

If you’re exhausted and struggling to get a good night’s sleep, follow these rules from every insomniac’s handbook:

• Try to eat dinner two to three hours before bedtime. This timing will allow your body to digest the meal and make it easier for you to get a good night’s sleep at higher altitudes.
• Do your best to sleep in an environment between 68-72 F (20-22 C), the ideal temperature for a good night’s sleep.
• Be sure to shut down technology at least an hour before bedtime. From mobile phones to tablets to laptop computers, our favorite devices can stimulate our minds and prevent us from winding down.
• Power down your brain by striking a few yoga poses or practicing deep breathing techniques to help prepare your mind and body for bed.
• Breathe in lavender essential oil to help you relax and usher in sweet dreams instead of a restless night.

And I don’t have to tell you to drink plenty of water or cut back on coffee and alcohol, because you’re already doing those things based on the related embarrassing questions answered above!