Getting a good night's sleep while traveling can be a challenge, especially in unfamiliar hotel rooms. There are many reasons for sleeplessness while traveling including unfamiliar mattresses and pillows to unusual diets, unconventional schedules and multiple time zone changes. The stress of travel can rob travelers of sleep, which ruins not only their night but the
next day as well.
So before you pack up for your next travel adventure, let’s find out how to create a cozy, sleep-friendly environment in your hotel room so you can arrive at your destination refreshed and ready to enjoy!
Avoid Jet Lag
To avoid jet lag, be sure to drink plenty of water, avoid alcohol on the plane and most importantly, don’t go to sleep until bedtime for the time zone that you are in. It may be tempting to take a nap, but you will acclimate to the new time zone more quickly if you get your body on local time right away.
Get Your Room Ready
If you are a "light" sleeper, request a quiet room away from elevators, stairs and vending areas. Mask unwanted noise by using the fan-only setting on the air conditioner, or using head phones to listen to a book or music. Before crawling into bed, make sure that you have eliminated sources of excess light and keep the thermostat set to around 65-70 degrees or consider turning it off.
Get Outside and Get Moving
Exposure to sunlight in the morning helps adjust your internal clock, so try taking a walk or a light jog outside upon waking. Exercise throughout the day will help you to get a restful nights sleep.
Relieve stress by preparing your attire for the next day in advance. Unpack your toiletries. If you have forgotten any essentials, such as a toothbrush, call the front desk and get a replacement before you go to sleep.
Set the Alarm
It can be stressful if you are worried about not waking up in time for the morning’s activities. Arrange a wake-up call and set the alarm clock. If you prefer, use the alarm on your phone.
Tempting as it may be to relax with a few cocktails before retiring for the night; too much alcohol will only make you feel sleepy initially, and may interfere with your ability to stay asleep throughout the night. You should also avoid heavy, rich foods and give yourself at least 4 hours after eating before going to bed.
In addition to these helpful tips you may want to carry some natural sleep aides with you such as herbal melatonin. If you do decide to use a sleep aid be sure to check with your doctor first.