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Seven sleep hacks for business travelers

(Img Courtesy: Nectar Sleep)

If you’re a frequent flyer, you already know that having a quality sleep while on a flight is impossible. Not having enough legroom, noise from screaming children and sunlight coming from your neighbor’s window are few of the recipes for sleepless plane rides.

For a business traveler, planning your journey in a smart way can be the key to do everything–and still, allowing you to enjoy your destination. As you embark on an international business deal, your trip likely begins with a flight.

If you’re a frequent flyer, you already know that having a quality sleep while on a flight is impossible. Not having enough legroom, noise from screaming children and sunlight coming from your neighbor’s window are few of the recipes for sleepless plane rides.

If you struggle to get quality sleep on a plane, you might be able to sleep better if you choose the correct seat, bring the right gear and make some adjustments in your flying habits. With these sleep hacks, you can have rejuvenating sleep for every flight:

1. Window seat could be your happy place
One of the most important factors how well or poorly you sleep on a plane is your seat location. If possible, try to get a window seat so you can lean against the wall and sleep soundly like you’re in your affordable nontoxic mattress. Also, this prevents you from being awakened by people passing through the aisle and window shade control.

If you’re thinking about seating in the bulkhead or exit row seats, think again. Surely, the additional legroom can be fantastic but there are certain output row seats that can’t be reclined down to avoid blocking the emergency exit. Also, the armrest of some these bulkhead seats can’t be lifted. Be careful about choosing the bulkhead seats because they are usually reserved for families traveling little kids, which can be extremely noisy and annoying.

The last row of the aircraft is another region to prevent. The seats cannot be reclined again, and are often situated close to the lavatory, where noise and smell may be your problem.

Besides the very last row, there are advantages and disadvantages to sitting close to the front of the aircraft compared to seat close the back of the aircraft. Despite louder noise at the rear part due to planes’ engines and galley, sitting at this area will give you few additional seats and space that could make up for the extra noise. It’s definitely no custom sofa but it’s the best option you can have. 

2. Limit your carry-ons
Having two full-size carry-ons can restrict your legroom and make sleeping difficult. Instead of bringing these handfuls of carry-ons, pack lighter instead.

Put your little and essential things near your bag’s opening, including a snack, a book, a magazine, or a water bottle. Furthermore, you can place them in the rear of the seat in front of you so it can be easy for you to access these necessary items you need during the flight out before putting your bag back in the overhead cabinet.

3. Adjust your sleep
The last crucial nights before your great journey can be tempting to stay up late and hang out with your friends. However, avoid doing this— particularly if you're traveling to the east. It is essential to begin a three-day adjustment in advance if you take a longer journey. Whether you're traveling east or west, go to sleep every day an hour sooner or later.

Luckily, there are a lot of ways that you can do if you are struggling to go to bed sooner. Try banana tea. Let the banana with the skin, steep in warm water for eight minutes. It's an excellent magnesium source that can help you to relax your muscles and encourage sleep. Moreover, it tastes good. Consider doing some self-care before traveling. It will help you feel better and be able to adapt quickly when you reach your destination. With this, it will be easier for you to roam around and look for interesting pieces in a rug store.

4. Do some research about your hotel
Just booking a room with your favorite hotel chain doesn't ensure you're going to sleep well. Read some good and some poor reviews (with something a seasoned traveler finds unacceptable, a one-time traveler may be all right). Within the evaluation, you can even discover a travel tip to prevent a poor night's sleep (such as requesting space on the west side of the building to prevent the east side midnight train).


(Img Courtesy: Awara Sleep)

Check your hotel's place on Google Maps. Hotel chains like Marriott and Hilton are often in the same area with various properties. You may be able to prevent highway noise by staying a few blocks off the highway at Springhill Suites instead of a courtyard next door. Both will give you Marriott the same credit, and a better night of sleep can be offered.

One thing that you should look for in a hotel room and bed quality. Whether they have an organic mattress or a king size memory foam mattress, do some research about the what kind of mattress and bed sizes are they using for it can make or break the quality of your sleep. Also, check the pillow options. Several hotels have a pillow menu, so you have the chance to take advantage of this.

5. Use the flight schedule to your advantage
Long flights can be stressful for everyone. However, planning ahead can make your flight possible to be a jet lag buffer. Do not schedule your flight as early in the morning as possible to make sure you don’t start your holiday with lack of sleep. The jet lag could lead to an absence of sleep, so sleep deprivation will only make things worse when your vacation starts.

If you’re already sitting comfortably in your seat, you can now set your watch according to the time of your destination. Wear the eyes mask and wear earplugs canceling the noise in order to imitate your time to the target, and do some exercises to maintain your blood flowing. Sleep plenty on the aircraft. Some individuals find this difficult, but it's all the better if you can handle it. To make this part easier, there are tons of products available like comfy memory foam pillow and some lavender essential oil spray.

6. Plan your eating schedule strategically
It's not all about adjusting your sleep schedule. You must also make sure you have a nice meal plan (for breakfast at 3 a.m. overseas if you begin hungrily). In preparing for your upcoming trips, you can also adapt your food intake timetable to change your sleeping rhythm, to create a significant cue for your biological clock.

Although it can be tempting to eat heavy dinner during the trip, you should only eat light meal a few hours before going to bed. You can indulge during lunchtime but avoid full-course meal before bedtime because it can keep your body awake for digestion.

When you get room service, bring the tray out of your room when you’re done and call the housekeeper to collect it. For the reason that the smell of your food might interrupt your sleep cycle during the night. Also, those who wish to sleep well in the evening should avoid the sweets that hotel staff put on your pillows during the turn-down service. The caffeine in your chocolate could trigger acid reflux that may cause a sleepless night.

7. Bring the comforts of your home
According to sleep researchers, bring comforts from home into your hotel room. Human beings are creatures of habit and sleep is one of our important habits. The more you can imitate your usual bedtime routine while traveling, the better.


(Img Courtesy: Awara Sleep)

Whether it’s your king mattress protector, lavender essential oils, familiar pajamas or a favorite blanket, there are ways for travelers to bring comfort into a foreign sleep environment.

Since noise and light are two of the most sleep disturbers, sleep experts suggest that you should pack some earplugs and eye masks in each of your suitcases.

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