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Traveling can disrupt your sleep schedule, and that can make it tough to get a rejuvenating sleep.
Whether you’re traveling for business or for a little rest and relaxation, getting a good night’s sleep on the go can be difficult no matter how exhausted you are. Traveling can disrupt your sleep schedule, and that can make it tough to get a rejuvenating sleep.
Jet lag and sleep deprivation are infamous for ruining the first few days of many business and leisure trips. The lack of sleep, usually leads to waking up tired, is common among travelers. The effects on your sleep patterns can linger even after you’ve returned home, and make it more difficult to return to your regular routine.
To get the most out of your upcoming trip, here are some techniques you can try:
1. Avoid taking long naps
Traveling can take its toll on even the most experienced traveler, so if you can find half an hour or so for a short nap, then do so. It can also revitalize you without making it difficult to sleep in the evening.
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According to Dr. Mingrone, you should take naps at the right time of day if you don’t want to disrupt your regular sleep cycle. “The earlier in the day you take a nap, the better it will be for your sleep cycle,” Mingrone said. “A nap between 5:00 p.m. and 7:00 p.m. is not a good idea.”
An important sleeping tip is to avoid taking lengthy naps and set an alarm because they’re more likely to affect your evening sleep.
2. Consider a white noise machine
Change in time zone or not, sleeping in a new place can feel strange. You’re accustomed to the sounds in your house and neighborhood, but when you’re faced with new sounds on your trip, you might have a more difficult time falling asleep when you need to. You can use a sleep calculator to know when exactly you should turn it on.
Try using a white noise machine to help focus your attention without stimulating your brain. White noise is the sound produced when all possible sound frequencies are played at once. It is a pitch-less droning hiss sound. Some machines use other types of background noise like ocean waves to help you drift off to sleep in a meditative way.
3. Adjust quickly to local time
Jet lag can be a heavy burden for travelers, especially if you’ve crossed to a time zone that’s three hours or more from your own. It’s tempting to check into your hotel room first thing and go straight to bed. However, this will just prolong the effects of jetlag and leave you unable to sleep when night arrives.
Instead, try to adjust to the local time as swiftly as possible. On the first day I take a short nap, but try to stay awake as much as possible during daytime hours.
Immediately get your eating and exercise habits in line with the new time zone. Try to eat the same time of day as locals. Your body may say you are not hungry, but it’s important to try. Also, force yourself to get some exercise the first few days in the new location. Try a few stretches in the hallway rugs while on your way out might energize you to start your day. It also helps with falling asleep and adjust quicker to new time zone.
4. Choose the right hotel room
When it comes to selecting a great hotel, it’s not just about the continental breakfast, a cushy hybrid bed, infinity pool, and price tag for the package. You should do further research to locate a high-quality stay.
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Before booking a hotel, you have to consider things such as:
● Complaints about the room. Look at the hotel website and check out its TripAdvisor or Yelp pages. See if your hotel has negative reviews about such as bed bugs, backstabbing beds, threadbare curtains, loud air conditioning units and the likes.
● Location. Many hotels and rental properties are in the thick of the hustle and bustle. Try requesting a room on a higher floor, away from the elevators. This should help block out street noise and foot traffic.
● Sleeping amenities. Ask the hotel if they have sleep amenities such as breathable bed linens, medium firm mattress, plush pillows, etc. Finding a hotel that meets your sleep needs in advance sets you up for travel sleep health success.
5. Pack strategically
Strange sounds and inconvenient light are two of the biggest sleep-robbing culprits. There are a few things you can pack to eliminate distractions and make your nights far more comfortable. Here are some helpful gears that you can pack:
● Bedding: If space allows, bringing a sheet and a pillow with you for a long drive or flight can make it easier to fall asleep.
● Sleep mask: A comfortable way to block out unwanted light. Look for one that is adjustable without using irritating Velcro, is light-weight and thoroughly bars out all light.
● Earplugs: Earplugs are a small item to pack and can help you reach a mental state of nirvana just about anywhere. If you forget earplugs, a good backup is a pair of noise-cancelling headphones that allow you to tune out to some soothing music.
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6. Avoid alcohol and caffeine
If you think having a couple glasses of wine before going to bed might help you fall asleep quickly, think again. Instead, it can actually disrupt your sleep patterns and leave you further exhausted in the morning.
Learn to completely cease caffeine after 3pm if you want to sleep at a decent time. Drinking coffee in the late afternoon can keep you up at night, as small amounts of caffeine will linger into the evening.
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You may be tempted to turn to sleeping pills, but consider an herbal alternative. Chamomile tea right before bed can be an effective sleep aid and the scent of lavender is a natural sleep enhancer.
7. Keep a familiar routine
Human beings are creatures of habit. Your body and mind absolutely adore routine. The excitement and new experiences of travel can leave your mind buzzing when it’s time to go to sleep. Try developing a before-bed ritual to help your brain adjust and understand that it’s time for bed.
The single best thing anyone can do for their sleep, whether they are home or away traveling, is to keep to a bedtime ritual. It could be something as easy as reading a book, lighting a scented candle or meditating for 10 minutes.
Countless studies have shown individuals who go to bed and rise at roughly the same time day in and day out fall asleep faster and stay asleep better. Whatever it is, do your ritual every night at home to help train your body. Once it becomes routine your brain will instinctively understand that it’s time to go to sleep.
8. Pamper yourself
After a long day of exploration in a new place, there’s nothing more delicious than a hot steamy shower, except when said steamy shower has an aromatic shower bomb.
A good steaming bath can ease sore muscles from travel and help you relax and wind down. The drop in your body temperature when you get out of a bath may also make you sleepy.
9. Bring comfort from your home
For every travel opportunity, you want to leave everything you love behind and travel as light as possible. However, if you know you sleep badly, then bringing along a few home comforts that might help you get some rest is definitely worth the extra few pounds.
The quality of your sleep affects absolutely every single thing you do and is far more important to the enjoyment of your trip than a slightly heavier backpack.
It would be unreasonable of me to suggest you bring your entire bed along for the ride but mattress in a box are small enough to easily fold away into any backpack. The familiar texture of material you know against your cheek will do better than you realized possible. As will the familiar smell.
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10. Ban electronics from bed
Try to ban any kind of screens at least one hour before sleeping. The blue light emitted by screens on cell phones, computers, tablets, and televisions suppresses the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Therefore, reducing melatonin makes it harder to fall and stay asleep.
Even better: Make your bedroom a technology-free zone—keep your electronics outside the room.
Aside from the light, having stimulating screens in your bed teaches your mind to remain active and awake rather than relaxed. This is especially true if you’re working in bed. It may seem harmless to knock out a few emails before bed or checking best mattress reviews, but by keeping your mind engaged, technology can trick your brain into thinking that it needs to stay awake. After spending an entire day surrounded by technology, your mind needs time to unwind.
