When you’re away from home and sleeping in a strange bed in a completely different time zone, getting a good night’s sleep can be difficult. But that doesn’t mean it has to be impossible. There are tricks you can use to make sure you slumber is peaceful.
Bring comforts from home: If you have room, pack your favorite blanket, pillow or pajamas. These familiar items will help you to feel more like you are in your own bed.
Stick to routines: Do you routinely shower, read a book, or have a cup of tea before falling off to sleep? Do that while you’re away.
Be prepared: Let’s say you prefer a dark, quiet room while you are sleeping. Bring eyeshades and ear plugs to help keep the light and noise away.
Unplug: Our brains are wired to believe that a laptop screen and a smart phone means that it’s still daytime. When you want to go to sleep, unplug for a little while before turning in to allow your brain time to relax.
Prevent jet lag: Jet lag is more severe than one bad night’s sleep. Jet lag occurs when your body clock is thrown out of whack by quickly changing time zones. It can cause such symptoms as decreased awareness, general sleepiness and/or fatigue, impaired mental ability and memory, headaches, stomachaches other physical issues. Going through one or two time zones can be done with only minimal side effects, but if you’re crossing three or more time zones, you may have more symptoms. Here are some tips to prevent jet lag from the National Sleep Foundation:
- Some simple behavioral adjustments before, during and after arrival at your destination can help minimize some of the side effects of jet lag.
- Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.)
- Anticipate the time change for trips by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip.
- Upon boarding the plane, change your watch to the destination time zone.
- Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as “stimulants” and prevent
Travel Makers MD