How to Combat Sleep Disruptions While Traveling
Traveling can be a great way to experience cultures and scenery that you wouldn’t otherwise be able to experience. However, the process of adapting to a new environment can cause sleep disruptions that may detract from the overall experience. If that sounds familiar, don’t worry! There are a few easy steps you can take to combat sleep disruptions while traveling.
Traveling can create new obstacles like jet lag and lack of familiarity with the sleeping space, leading to poor quality of sleep and exhaustion. But with a few simple steps before, during, and after your journey, a well-rested, enjoyable trip is within your reach.
Navigating the new environment and culture can be exhausting enough, so it’s important to ensure you get the best possible sleep during your travels. Read on to find out how you can combat sleep disruptions while traveling.
Manage Jet Lag
Managing jet lag is the most important step you can take to improve sleep during travel. Jet lag is challenging to suppress, but with proper timing and care it can be managed with relative ease. The best way to combat jet lag is to do your best to adjust your sleep/wake cycle to that of the destination time zone a few days prior to the flight.
On the day of your flight, it’s important to catch some sleep (and maintain a good sleep/wake cycle) before the flight. Do what you can to stay active during the flight and take frequent breaks to move around. Also try to avoid caffeinated beverages and alcohol, as these will further contribute to jet lag.
Comfort and Routine
As soon as you arrive to your destination, get outside and soak up some natural light. This will help adjust your biological clock to the new time zone. Once you’ve settled into your lodging, unpack and try to familiarize yourself with the area. This will help you get into a comfortable daily routine.
When you’re trying to fall asleep, make sure the atmosphere around you is conducive to sleep. Use blackout curtains or an eye mask if the room is too bright for you, and consider investing in noise-cancelling headphones. Most importantly, stick to your pre-travel sleep and wake schedule, no matter what day of the week it is!
Choose comfortable bedding that allows you to stay cozy throughout the night. If you are sharing a bed, try using separate blankets so each person can find their ideal temperature. Finally, take advantage of any natural sounds such as the ocean or chirping birds to lull you to sleep.
Daily Maintenance
Make sure to take brief naps during the day if you feel tired, and avoid taking long naps as this can make it harder for you to fall asleep at night. Eat well-balanced meals and exercise daily, and keep up with your coffee intake. Finally, try to limit your consumption of alcohol as it can impair your sleep.
Essential Tips to Combat Sleep Disruptions
- Set your biological clock to the destination time zone before your flight
- Stay active during the flight and limit caffeine and alcohol consumption
- Spend time outside and adjust to the new environment
- Unpack and try to stick to your pre-travel sleep schedule
- Ensure a comfortable atmosphere with no distractions
- Take short naps during the day and exercise regularly
- Limit alcohol consumption and consume caffeine in moderation
Conclusion
By following these simple tips, your journey should be much more enjoyable. By making the most of natural light and sticking to a structured sleep and wake schedule, you can maximize restful sleep during your travels. Bon voyage!