Getting enough sleep while travelling is a very big concern. Lack of sleep can disrupt not only your waking life, but your health as well. While Jet Lag is the most common sleep complaint while travelling, there are a bevy of others. Avoiding things like alcohol, caffeine, and tobacco are of course helpful, but here is a look at five other ways to improve your sleep while on the road:
1. Not being in your familiar sleeping area. This can be a big one. To help you feel more at home, bring a pillow and a blanket that you sleep with on a regular basis. It will help you relax right into your normal sleep pattern. It may also help to bring a sleep mask along to help shut out any light that may leak into the room.
2. If your sleeping partner has a habit of snoring, you can lose around one hour of sleep per night. Bring along a pair of earplugs, or even a white noise machine to help you sleep through the night. Your partner may also want to look into visiting a Sleep Specialist, or their Primary Care Physician to assess their snoring. There are many different causes of snoring, and many different ways of treating it. Bringing earplugs will also cut out potential snoring problems that may occur on long haul flights, so you can get a proper night’s rest as you travel.
3. When travelling to a time zone different from the one you’re accustomed to, you may need to slowly adjust your sleep schedule. Adjust your sleep pattern little by little, over a period of days before your trip if possible, until it resembles what your sleeping schedule will need to be in your new time zone.
4. Exercise is not only good for your overall health, it will help you sleep better as well. It’s recommended to exercise around 4 to 8 hours before bedtime. Be aware, however, if you exercise too close to bedtime, it may actually hinder your ability to sleep well. Easy exercises to do before bed while you are away could include taking a walk around the local area, taking a tip in the pool if the place you are staying has one or even a light spot of yoga to help you unwind while you are away.
5. If none of the above items seem to work for you, you may want to look into sleep aids. From Melatonin, which you can purchase over-the-counter, to drugs prescribed by your doctor, there is a wide variety of options available, all of which you can take with you while you travel.
With a little bit of preparation, you can ensure that a lack of sleep won’t ruin your holiday experience.
Becky Mackay is an online writer, with a keen interest in health and lifestyle. For more of her top tips visit her Twitter page @FreshHealth11