Sleep is the natural state of your body and mind, and it plays an essential role in your physical, mental, and emotional well-being. It helps you relax, recover from the day’s stresses, and prepare for the next day.
Deprivation of sleep can lead to irritability and make it difficult for you to concentrate on tasks at work or school. Here is a compilation of the best tips to help you get that well-deserved shut-eye.
1. Keep a Body Clock
It’s essential to stay aware of your body clock while travelling to avoid disrupting your natural sleep cycle. For example, if you fly east across time zones, try to sleep and wake up earlier than usual for the first few days after arrival.
Gradually shift back to your routine by going to bed later and waking up later each day until you’re on the same schedule as back home.
2. Avoid Food During Bedtime
Ideally, you want to avoid eating or drinking for at least two hours before bedtime. Avoid caffeinated drinks or anything with caffeine in it, like chocolate or coffee. You should also avoid eating heavy meals before bedtime because they can cause indigestion, heartburn and insomnia.
3. Exercise Regularly
Excercise can reduce stress, promote deep sleep, and release endorphins, the hormone that makes you feel good. People who exercise regularly have more energy during the day because they’re getting a better night’s sleep. Exercise at least three times a week for 30 to 60 minutes for optimal results.
4. Eat Healthy Food
Maintaining a healthy diet makes you feel better, gives you energy, and helps you maintain a healthy weight. The gastro-intestinal tract needs good food to function properly; this includes vegetables, fruits, whole grains, nuts/seeds, and proteins. The brain also needs good nutrition to work properly and not lag during the day.
A healthy diet gives you all the optimal nutrients and minerals to take the day ahead and will allow you to have a great night’s sleep wherever you may be traveling.
5. Employ Sleep Aids
Studies have shown that sleep deprivation has a detrimental effect on cognitive functioning and performance. If you love being on the road but you suffer from obstructive sleep apnea, consider getting yourself a portable CPAP machine. A CPAP is a device that provides air pressure to your lungs through a mask, allowing you to breathe while sleeping. These devices can be the perfect remedy for people who may have trouble breathing or sleeping in certain, unfamiliar environments.
6. Meditate or Think Positive Thoughts
In the same way that exercises release endorphins, meditation also does. Neuroscientists have also shown that picturing a positive outcome can help your brain process it as if it has already happened. Meditation before bed will also relax and put your body in a state of calm before you eventually tuck yourself into bed.
7. Hide Your Clock
Do you often find yourself looking at your phone or clock as a last-minute check before you eventually shut your eyes? This can send your mind racing with thoughts about what will happen the next day and ultimately lead to insomnia. Put your clock or phone inside a drawer or turn them around, so they face away from you.
8. Choose the Right Pillow
Make sure that your pillow is of a size that fits your neck. If it is too large or too small, you can’t get the rest you deserve. You should also avoid sleeping on your stomach, as doing so may twist your neck and affect natural blood flow. Ensure that you maintain the correct posture before sleeping off. It is best to keep your neck in a neutral position and avoid craning it up or down to watch TV.
9. Dim Your Lights
The dimming of lights before bedtime is a simple way to signal your brain to start making melatonin. Melatonin is a hormone that helps induce sleep and is triggered by lower light levels.
Studies have shown that people who dim their lights two to three hours before going to bed to produce more melatonin fall asleep faster, sleep longer, and feel less groggy in the morning.
10. Know When to See a Doctor
If your sleep deprivation symptoms persist, it may be time to see a healthcare professional to assist you while traveling. Before setting off on your adventure, your doctor may prescribe sleep medication such as melatonin supplements to assist in your sleep.
Although medication like this may help, it is also important to maintain a healthy, balanced diet and exercise regularly to gain the full benefits. An early morning run in a new city may be the perfect way to see the sites and get in some much needed movement for a great sleep in the long run!
11. Bringing Your Own Bedding
It can be a bit of a hassle to travel with your own bedding, however, if you suffer from allergies it may be beneficial to bring your own mattress covers, sheets for pillow cases when you travel. Allergies can be a contributing factor to sleeping problems and overall sleeplessness. There is nothing worse than a sneezing fit that never ends because your accommodation’s bedding is dusty or feels unnatural to you.
Traveling with a dust proof or allergy specific pillow case or bedsheet is definitely a viable option if you want a perfect sleep while you’re traveling.
Conclusion
A good night’s sleep is essential for your mental health, physical health, and emotional well-being especially when you’re traveling. If you’re in