When you're traveling, it's hard to maintain your usual sleep hygiene practices. New surroundings, different time zones, and unfamiliar beds can all make it difficult to get a good night's sleep. But don't despair! There are a few things you can do to improve your chances of getting a restful night's sleep while you're on the road.
Stick to a regular sleep schedule
Even when you're traveling, it's important to stick to a regular sleep schedule as much as possible. This will help to regulate your body's natural sleep-wake cycle. If you can, try to go to bed and wake up at the same time every day, even on weekends.
Create a relaxing bedtime routine
A relaxing bedtime routine can help you wind down and prepare for sleep. This could include taking a warm bath, reading a book, or listening to calming music. Avoid watching TV or using electronic devices in the hour before bed, as the blue light emitted from these devices can interfere with sleep.
Make your travel accommodations as sleep-friendly as possible
If possible, choose a hotel or Airbnb with a dark, quiet, and cool room. You may also want to bring earplugs or a sleep mask to help block out noise and light.
Avoid caffeine and alcohol before bed
Caffeine and alcohol can both interfere with sleep. Avoid caffeine in the afternoon and evening, and limit alcohol intake before bed.
Get some exercise
Regular exercise can help improve sleep quality. However, avoid strenuous exercise too close to bedtime, as this can make it difficult to fall asleep.
If you're having trouble sleeping
If you're having trouble sleeping, get out of bed and do something relaxing until you feel tired. Lying awake in bed will only make it worse.
Here are some additional tips to help you sleep better when you're traveling:
- Pack your own pillow and bedding to help you feel more comfortable in unfamiliar surroundings.
- Bring a white noise machine or earplugs to help block out noise.
- Set your alarm clock for the same time each day, even if you're on a different time zone.
- If you're jet-lagged, try to get some sunlight early in the morning to help adjust your body's clock.
By following these tips, you can improve your chances of getting a good night's sleep while you're traveling.