Whether you\u2019re taking a red-eye or you just want to catch some shut-eye before you land, you\u2019ll quickly realize that sleeping on a plane brings more than a few challenges. And, sometimes, things get even worse after you land.<\/p>\n\n\n\n
From dealing with multiple time zones to sleeping in a strange bed, it\u2019s hard to feel well-rested while you travel. However, it\u2019s not impossible!<\/p>\n\n\n\n
These sleep travel tips will help you rest easy so you can have a great time from the moment you touch down.<\/p>\n\n\n\n\n\n
If you know you\u2019re going to another time zone or that your planned activities will require a schedule that\u2019s different from what you\u2019re used to, start getting your body adjusted a few days ahead of time.<\/p>\n\n\n\n
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.<\/p>\n\n\n\n
Your body can generally adjust to one to two time zone changes per day<\/a> without causing physical issues. So starting the process ahead of time will help ensure that you enjoy as much of your vacation as possible.<\/p>\n\n\n\n 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.<\/p>\n\n\n\n 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\u2019re traveling? Check out this informative article: https:\/\/setapp.com\/how-to\/watch-netflix-offline-legally-on-mac<\/a>.<\/p>\n\n\n\n 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<\/a>. This will help naturally relax your body so you can get a good night\u2019s rest despite the challenges of travel.<\/p>\n\n\n\n While a cup of java can be a lifesaver when the mid-day slump comes on, it\u2019s important not to overdo it when you\u2019re 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!<\/p>\n\n\n\n It\u2019s 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.<\/p>\n\n\n\n Too much alcohol can also lead to dehydration and cause headaches. You certainly don\u2019t want to waste any of your vacation days fighting off a hangover! If you\u2019re going to drink alcohol, make sure you have at least one glass of water per alcoholic drink you consume.<\/p>\n\n\n\n The more exercise you get, the better you\u2019ll sleep. If you\u2019re on a fun vacation with lots of sightseeing, you might not have any trouble getting in enough steps to tire you out.<\/p>\n\n\n\n However, if you\u2019re on a business trip, you may find that you\u2019re spending most of your days sitting in workshops or meetings and your evenings sitting at restaurants or bars. In this case, you\u2019ll definitely want to hit the gym at the hotel!<\/p>\n\n\n\n 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<\/a> can impact your ability to sleep! <\/p>\n\n\n\n You\u2019ll be surprised to see how much a 10 to 20-minute nap can impact your mood and the way you feel! If you\u2019re really feeling wiped out, take a break and close your eyes for a bit. Just be careful not to sleep too long, otherwise, you\u2019ll only make things worse for yourself when bedtime rolls around again.<\/p>\n\n\n\n If you go to bed hungry, you might find that you have trouble sleeping. This is particularly a problem if you\u2019re staying in a hotel where you can\u2019t just get up and wander into the kitchen for a late-night snack.<\/p>\n\n\n\n You\u2019ll also want to make sure you don\u2019t eat a heavy meal right before you go to bed. If you\u2019re over-stuffed, you could suffer from indigestion and have trouble sleeping.<\/p>\n\n\n\n2. Pack Your Sleep Necessities<\/h2>\n\n\n\n
3. Use Caffeine and Alcohol in Moderation<\/h2>\n\n\n\n
4. Get Some Exercise<\/h2>\n\n\n\n
5. Take Naps if You Need Them<\/h2>\n\n\n\n
6. Eat Right o Sleep Tight<\/h2>\n\n\n\n
7. Take Advantage of Natural Light<\/h2>\n\n\n\n