6 Ways To Improve Your Sleep When On The Road
The process of traveling and sleeping well isn't always easy because many things can be distracting. For example, in a vehicle, engine sounds and road hazards can make it harder to fall and stay asleep, and during a flight, other passengers and turbulence can challenge you before nap time.
If you want to sleep easier on the road, you may be able to accomplish this by following six steps.
Sleep in a Strategic Manner
A strategic sleep schedule can help you store plenty of energy for the road. To get started, move your nap time back one hour three days before you're going to take a trip. One day two, adjust your nap time back another hour, and during the night before the trip, add another hour to give yourself more time to sleep.
You also want to identify hotels wherever you’re traveling that have matresses close in firmness to yours at home. This is crucial is you suffer from neck or back pain.
Sleep Like the Locals
When you take a trip to a new destination that has a different time zone, take proper steps to adjust to the new schedule immediately. For example, if you get off a plane during a time when everyone in the city is awake, you should stay awake as well. If you're sleepy, you can accomplish this by drinking coffee or by trying activities that will keep you alert until bedtime.
Rely on the Two-Day Rule
The two-day rule basically involves following your own routine upon arriving in a new city. You should only follow this rule if you're going to stay in a new time zone for up to two days. Typically, 48 hours gives your body enough time to adjust. If you suddenly begin to feel sluggish, you'll have no problems tackling your routines since fatigue usually happens shortly before its time to return home.
Consider the Lighting
Natural light can interfere with your normal sleep cycle. The effects of this light are stronger in the morning, so you should always wear something over your eyes whenever you travel east.
There are two specific times when you'll need to shield your eyes from sunlight by a window on a plane. You should cover your eyes late in the morning and in the early afternoon. During these times, your protective gear will help you sleep better when your circadian rhythm changes as the airplane reaches its destination in a new time zone.
Move When Possible
Movement during the day can improve your sleep quality throughout the night. You can incorporate movement after you hop out of bed. For example, you can get your blood flowing in the morning by taking a warm shower. If you're athletic, you could go outside after the shower to exercise. Both of these activities will activate your circadian rhythm, and you'll experience it when you try to fall asleep.
Buy and Use Melatonin
Several hours before you fall asleep, your body begins to generate a hormone called melatonin naturally. When you're traveling, this process slows down, so you may need some help producing melatonin. If this happens, you can buy 10 milligrams of melatonin from a drugstore without a prescription.