Are you experiencing sleep issues while traveling and struggling to make the most of your time due to fatigue and impaired cognition? Then you are not alone. The majority of travelers experience sleep disturbances due to unfamiliar surroundings and changes in routine.
Sleep hygiene is a must to stay healthy and energized, regardless of your busy schedule on the go. That’s why, when planning your trip, it’s important to consider simple sleep management strategies. Here, you’ll gain insight into practical tips to tackle the common triggers behind poor sleep hygiene during travel.
Top 5 Easy-to-Follow Sleep Tips during Travel
Once out for recreational or any other purposes, you must have a long to-do list. So, sleep management seems tough, right? Don’t worry, we have selected some easy hacks that you can easily manage on the go:
- Picking a Suitable Accommodation
It becomes difficult to fall asleep with factors such as a new pillow with a hard texture or thin curtains failing to block outside light. To minimize these issues, always check reviews to ensure hotel sleep comfort before booking.
Moreover, bring along sleep aids like a travel pillow, sleep mask, and earplugs to make yourself comfortable in a new place. These essentials help create a calming environment and lead to uninterrupted sleep hours.
- Melatonin Supplements
Melatonin intake is one of the common jet lag remedies for successfully winding down before bedtime for a restful night. Inside the brain, the pineal gland naturally produces this sleep hormone, which is crucial for having uninterrupted sleep.
Factors like an unhealthy lifestyle or brain dysfunction suppress the melatonin, causing poor sleep quality. That is why melatonin intake aids in coping with sleep deprivation. Scientific studies also support the positive impact of this supplement on sleep quality. However, before using, ask your healthcare provider about the adequate dosage to avoid any side effects.
- Herbal Supplements
Along with melatonin, sleep gummies are an effective natural remedy to cope with sleep disturbances. A study was conducted to investigate the therapeutic properties of this extract, which was found to be effective in improving sleep quality.
Generally, these products are safe to take without any significant side effects. However, consult your medical health provider if you are already on certain medications. Before keeping them, check the legal status of such products in your destination to avoid any inconvenience.
- Setting a Bedtime Routine
One of the major factors behind sleep issues is the disturbance of your day and night routine. Our body’s internal clock follows a specific pattern throughout the day, and drastic changes in sleep and wake-up timings can trigger sleep problems along with hormonal disturbances.
The simple trick is to build a regular bedtime routine even while traveling. It may feel overwhelming to restrict yourself to a set bedtime, especially if you don’t feel sleepy in new places. However, you can make it easier with soothing yet quick night rituals such as:
- Body massage
- Aromatherapy
- Deep breathing exercises
- Yoga
- Sleep-Boosting Foods
On the go, people tend to consume more unhealthy processed food and alcohol, which contribute to insomnia or similar issues. You need to understand that anything we eat has an impact on sleep quality.
Unhealthy dietary habits give rise to sleep disturbances. Whether you are home or outside, stay on track by choosing healthy fats and unprocessed foods, while avoiding sugary beverages and alcohol. Also, establish a regular eating routine by starting with a proper breakfast and having any heavy meals before evening.
Bottom Line
Sleep issues are pretty common once you leave your home due to unfamiliar surroundings and routine disturbance. If you’re unable to get enough sleep hours during travel, just remind yourself that it is totally normal.
What really matters is how you actually manage sleep issues to keep yourself mentally and physically fit on the go. All the above-mentioned healthy travel habits take only a few minutes, while significantly improving sleep quality. So, give them a must-try.