8 Best Sleep Tips When You are Travelling

Whether you are travelling for business or pleasure, there is one thing that needs to stay at the top of your priority list- a restful night of sleep. It is a common habit to drift from your usual sleep schedule when travelling across several time zones, especially when you are moving west to east. However, lack of proper sleep during your trip can quickly turn your trip into a nightmare. People facing difficulty in completing the required amount of shut eye are left to deal with conditions like fatigue, loss of appetite, grogginess, back pain, etc. We have therefore compiled a list of 8 sleep traveling tips that will ensure that your sleep health remains at its prime when you are out travelling.

8 Best Sleep Tips When You are Travelling
[ image: pexels by andrea piacquadio ]

#01 Research Thoroughly Before Booking

Trying to get a comfortable night of sleep in an unknown place can appear a difficult task if the conditions are not favorable. While travelling on an airplane, try booking a flight that reaches the destination around the time when you normally wake up. Do not book seats that are close to the lavatory as the frequent hustle of fellow passengers can interrupt your precious sleep. Similarly, while booking hotel rooms, go through the customer reviews and ensure that your room has proper insulation from external light and noise. Make sure that the room isn’t placed next to an area of public gathering and movement such as the pool, the restaurant, or the elevators.

#02 Expose Yourself to the Daylight

The amount of light exposure that you provide your body can decide how good your night sleep is going to be. The circadian rhythm of the body that controls the sleep-wake cycle is regulated properly when you receive enough sunlight. It is therefore important to expose yourself to the natural daylight as soon as you reach your destination. It is advisable to carry out at least 30 minutes of exercise everyday even when you are travelling, preferably in the sun. You must however dim the lights of your room and get rid of blue light-emitting devices in the later part of the day as they can inhibit the production of the natural sleep hormone of the body known as melatonin.

#03 Remember to Carry These

Obtaining the right quality of sleep can be tough when you feel out of place in new surroundings. Part of being a smart traveler is to know which items to carry along while travelling so that you can improve the overall travelling experience. Items like a pair of earplugs and a silk eye mask are considered absolutely important when you are trying to block the light and noise present outside. You may also want to pick a number of items that can help your room appear more familiar and comelier, like an alarm clock, a photo frame, an oil diffuser, your favorite pillow, etc. Items like herbal teas or essential oils for bathing can also be carried along to engage in soothing pre-bedtime activities that shall prepare you for the sleep ahead.

#04 Prepare for the New Time Zone

Depending on the direction you are moving, the days can appear shorter or longer as you travel. Most sleep experts suggest that jet lag is a common phenomenon experienced when you are moving from west to east as the days become shorter. Being jet lagged can also lead to several other complications such as insomnia, headache, nausea, back pain, etc. To prevent back pain at home, it is recommended that you invest in a mattress that is firm enough to support the natural alignment of your spine. Go through this review post on the best mattress topper for backpain to learn more. It is therefore important to tweak your usual sleep schedule in accordance to the time zone of your destination at least 3 to 4 days in advance.

#05 Consume Sleep-Inducing Foods

Frequent travelers love to explore the local cuisines of their destination. However, this doesn’t mean that you can recklessly stuff yourself with food rich in fats and spices as this can lead to indigestion and eventually keep you awake at night. Instead, include a large number of foods and drinks that are rich with components that can help you sleep such as bananas, tart cherries, eggs, oatmeal, almonds, etc. Such foods are packed with nutrients such as potassium, melatonin, phosphorus, tryptophan, vitamin B6, omega 3 fatty acids, etc., all of which help improve your sleep quality. You can also take melatonin in its supplement form while travelling to improve the sleep travel experience.

#06 Watch the Fluids

Air travels can sometime lead to severe dehydration due to the rapid depression in humidity. You should therefore drink ample amount of water in the daytime to prevent dryness of throat but lower the water intake as you reach your bedtime to avoid excessive toilet trips in the night. Consuming caffeinated products like tea, coffee, chocolates, brownies, etc., close to your bedtime can easily be considered as one of those things that you should never do while travelling as the added stimulation can make it harder to fall asleep. Similarly, try avoiding alcohol as it can disrupt the later part of your sleep and its diuretic properties can induce the feeling of peeing frequently. While traveling outside, it is hard to avoid the urge to gulp a few drinks which is why you should drink in moderation and finish your session at least 3 to 4 hours before bedtime.

#07 Plan your Sleep

While 30-to-35-minute naps are considered beneficial for alertness and better productivity, it is considered beneficial to prevent yourself from sleeping during the flight if you are about to reach your destination around the time when you usually go to sleep. Fight the urge to take a restful nap as soon as you reach your hotel as this can make it harder to fall asleep easily in the night.

Traveling in your sleep deprived state will inadvertently reduce your work efficiency and also rob you of the joy of travelling. We therefore hope that the tips mentioned above help you attain the right sleep quality while travelling so that you can make the most of your trip.