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If you’re planning a business trip or going on vacation, chances are you don’t want to be exhausted during your travels. Although sleep might not be your first priority when there are so many sights to see, not getting enough rest before and during your trip can really put a damper on your enjoyment. Even one night of sleep deprivation can not only make you exhausted, but also negatively affect your mood, memory, and make you more susceptible to illnesses. Rather than dragging your feet through your next excursion, half-awake and grumpy, try applying some of these tips to help you stay well-rested while traveling.
Plan Your Sleep Schedule
Your internal clock – or circadian rhythm – thrives on consistency, so sticking to your normal sleep and wake times as closely as possible will help keep your body and brain from going haywire. If you will only be traveling for a couple of days, don’t venture away from your normal sleep pattern by more than an hour or so. If you plan on being away for a week or longer, plan sleep and wake times that will allow you to fit in everything you want and still get an adequate amount of sleep. And no matter how long you plan to travel, it’s especially important to get enough sleep for the first night or two after reaching your destination as you recover from your flight and get used to your new surroundings.
Limit the Usual Dehydration Suspects
Especially if you’re beyond your college years, in order to feel rested on your trip, you’ll need to limit your alcohol intake – or be prepared to nurse your hangover well. In addition, it can be tempting to use caffeine to stay pumped and fit in as much as possible, but this will only backfire come bedtime. Drink plenty of water before and during your travels to help prevent and to recover from jet lag, too.
Follow Your Regular Sleep Hygiene Protocol
You know what works best to help you get quality sleep at home, but here are a few sleep hygiene tips to keep you on track while traveling. Keep your room thermostat set between 60 and 68 degrees while you sleep and don’t use the bed for anything other than sleeping or intimacy – no working or eating there. Close the shades and dim the lights an hour before bed and cover all LEDs. Better yet, turn off all electronics an hour before bedtime and take a warm bath or shower and give your body time to cool down a little before hitting the hay. Limit naps during the day, too, to 30 minutes or less.
Prepare for Sleep on the Plane
The best way to prepare for sleep on the plane is to pack several sleep-aiding items that you can incorporate together as your own customized “sleep kit.” For one, travel pillows have evolved into innovative pieces of work that even accommodate side sleepers. The same goes for eye masks that can now simulate total darkness and headphones that block out even the loudest noises. In addition, pack a small blanket that you can buckle under your seatbelt, so that the flight attendants can see that you are buckled and won’t wake you up.
Vacation should be a relaxing time, and with our tips, you’ll arrive back home feeling rested and refreshed.
