Whether you’re taking a red-eye or you just want to catch some shut-eye before you land, you’ll quickly realize that sleeping on a plane brings more than a few challenges. And, sometimes, things get even worse after you land.
From dealing with multiple time zones to sleeping in a strange bed, it’s hard to feel well-rested while you travel. However, it’s not impossible!
These sleep travel tips will help you rest easy so you can have a great time from the moment you touch down.
1. Prepare Your Body Ahead of Time
If you know you’re going to another time zone or that your planned activities will require a schedule that’s different from what you’re used to, start getting your body adjusted a few days ahead of time.
Three days before you leave, go to bed on hour earlier or later (depending on your planned schedule when you arrive). Move your bedtime up or down another hour the next day and another hour on the third.
Your body can generally adjust to one to two time zone changes per day without causing physical issues. So starting the process ahead of time will help ensure that you enjoy as much of your vacation as possible.
2. Pack Your Sleep Necessities
If there are things you use at home to help you sleep, make sure you bring them with you! This could include a sleep mask, a white noise machine, or even a favorite blanket or pillow.
If watching TV before bed is part of your normal routine, make sure you bring a laptop so you can still wind down in the same way. Wondering how to get your favorite TV shows and movies while you’re traveling? Check out this informative article: https://setapp.com/how-to/watch-netflix-offline-legally-on-mac.
You may also want to bring some other sleep-aids with you including a neck pillow for plane rides and long road trips, and natural supplements like melatonin, magnesium, and zinc. This will help naturally relax your body so you can get a good night’s rest despite the challenges of travel.
3. Use Caffeine and Alcohol in Moderation
While a cup of java can be a lifesaver when the mid-day slump comes on, it’s important not to overdo it when you’re on vacation. Do your best to limit yourself to one or two cups a day and avoid caffeine after mid-afternoon. The last thing you want is to lay in bed staring at the ceiling all night!
It’s also common to indulge in alcohol consumption more while on vacation than you normally do at home. Again, however, try to enjoy it with some moderation. While alcohol can help you fall asleep initially, it can also cause sleep disturbances, like night sweats and even nightmares.
Too much alcohol can also lead to dehydration and cause headaches. You certainly don’t want to waste any of your vacation days fighting off a hangover! If you’re going to drink alcohol, make sure you have at least one glass of water per alcoholic drink you consume.
4. Get Some Exercise
The more exercise you get, the better you’ll sleep. If you’re on a fun vacation with lots of sightseeing, you might not have any trouble getting in enough steps to tire you out.
However, if you’re on a business trip, you may find that you’re spending most of your days sitting in workshops or meetings and your evenings sitting at restaurants or bars. In this case, you’ll definitely want to hit the gym at the hotel!
Even just 20 to 30 minutes on the treadmill or elliptical should be enough to help you catch some nighttime shuteye. Make sure you do this in the morning or early afternoon if possible. Studies show that exercising within an hour before bedtime can impact your ability to sleep!
5. Take Naps if You Need Them
You’ll be surprised to see how much a 10 to 20-minute nap can impact your mood and the way you feel! If you’re really feeling wiped out, take a break and close your eyes for a bit. Just be careful not to sleep too long, otherwise, you’ll only make things worse for yourself when bedtime rolls around again.
6. Eat Right o Sleep Tight
If you go to bed hungry, you might find that you have trouble sleeping. This is particularly a problem if you’re staying in a hotel where you can’t just get up and wander into the kitchen for a late-night snack.
You’ll also want to make sure you don’t eat a heavy meal right before you go to bed. If you’re over-stuffed, you could suffer from indigestion and have trouble sleeping.
7. Take Advantage of Natural Light
Exposure to plenty of natural light when you wake up will help you feel energized and help your brain focus. This will make you feel better throughout the day and help you sleep better after the sun goes down.
Start your day by opening up the blinds in your hotel room. If you can, step out onto the patio or even take a short walk around the block. Try to get outside at least a few times during each day as well.
Enjoy Your Trip – And More!
Start practicing some of these sleep travel tips and you’ll always feel happy and well-rested during your vacations and business trips.
Our blog has plenty of other interesting articles just like this! From health tips to business advice, we cover everything you need to know so you can live your best life. Take a look through some more of our articles, then bookmark our site and check back often!
