WorldExecutivesDigest.com | 5 Useful Tips on How to Sleep Well While Traveling | Everyone knows that traveling can often mess up your sleep patterns. This is particularly true if you’re traveling across several time zones, so keep on reading if you want to learn how to improve the quality of your sleep when you’re on the go. Check out our five useful tips and enjoy!
Beat jet lag with success
Needless to say, traveling can take a toll on the quality of your sleep. This is also known as jet lag, which is a temporary sleep problem that affects people who quickly travel across multiple time zones. It disturbs your sleep-wake patterns and makes you feel tired, irritated, drowsy, and slightly disoriented. The more time zones you cross, the more severe the symptoms are likely to be. However, there are ways to successfully beat jet lag. If you didn’t change a time zone, take a nap no longer than 2 hours when you arrive. Changing one or two time zones requires adjusting your bedtime by one hour in the next two days. On the other hand, changing multiple time zones means that you should adjust your bedtime by one hour every day until you reach the difference. Give it a try and you’ll see a huge difference!
Pay extra attention to stimulants
Yes, we know that drinking coffee is an absolute must when you’re on the go. This is particularly true when you’re traveling – especially when you’re exploring a new destination and you want to stay awake and energized for as long as possible. However, you must remember that having too much coffee can disturb your sleep patterns. It’s because coffee is packed with caffeine, a natural stimulant that helps you stay alert. This stimulant can neutralize the effects of melatonin – a hormone that synchronizes your body to consistently get quality rest. Besides caffeine, there is also artificial light from technological devices that can negatively affect the quality of your sleep. So, drink less coffee throughout the day and put down your smartphone at least an hour before bedtime. That’s one of the best ways to succeed and improve the quality of your sleep while traveling!
Bring your own sleep accessories
Yes, we know that it sometimes is an impossible mission, but you know what? Bringing your own sleep accessories will certainly help you sleep better, so bear that in mind and you’ll see what we’re talking about. Firstly, be sure to pack your bed sheets. These can be quite nasty – particularly in hostels or other low-budget accommodation options. Your own bed sheets will help you get comfy and sleep much better, no matter where you are. Don’t forget to pack your favorite silk pillowcase, too. It’ll add a touch of luxury and make you feel special. If you’re one of those people who love sleeping in their pajamas, don’t skip it either. It’ll make you feel cozier and more comfortable – plus it doesn’t take up too much space in your luggage!
Block the light as much as possible
Speaking of blocking the light, we must mention another sleep accessory you shouldn’t forget – a sleep mask. Truth be told, millions of people can’t imagine a trip without this travel essential, and the reasons for that are more than good. Firstly, it is super small and compact, which means that it can easily fit into your pocket. Just make sure to try it on before you buy it. It’s because the headband must be comfortable for the sleeping position you prefer. If you wonder why blocking the light is so important, you should know that it’s because the quality of your sleep depends on melatonin. Since this hormone is released mainly in dark, you should do whatever you can to block the light in the room you sleep in. So, if the curtains are see-through, use your trusty sleep mask and you won’t go wrong!
Stay properly hydrated
Did you know that your drinking habits on the road also play a huge role when it comes to the quality of your sleep? That’s right, so be very careful about what you’re drinking while you travel. First of all, make sure to avoid alcohol as much as possible. Apart from being packed with sugar and empty calories, it can dehydrate your body and make it hard for you to fall asleep. Obviously, staying hydrated throughout the day is of the utmost importance. This means that you should drink at least 10 glasses of water every day. However, if you’re afraid about waking up during the night to go to the bathroom, just avoid drinking anything before you go to sleep. That’ll be more than enough!
As you can see, there are so many amazing ways to improve the quality of your sleep when you’re traveling. Of course, these five are the best ones out there, so stick to our tips and give them a try the next time you’re on the road. Trust us when we say that you’ll see a major improvement!
Mike is an Australian business consulting specialist. He’s working with companies that outsource their IT maintenance. He often writes about technology, business and marketing and is a regular contributor on several sites.