Manage Your Light Exposure
Light is one of the most significant influences on your circadian rhythm. Something as small as a bit of time in the sun can help you reset your sleep schedule on vacation.
April Mayer, Sleep Expert at Amerisleep, says, “To help reset your circadian rhythm faster after a time zone shift, plan to get 20-30 minutes of natural sunlight in the morning and dim lights in the evening.”
Block out unwanted light at bedtime, from the blinking coffeemaker to the ambient light from the hotel window whose curtains won’t quite close, with a high-quality sleep mask.
Control The Temperature
Body temperature fluctuates during sleep, typically dropping with the body's natural release of melatonin and lowering throughout the night before warming up again. Maintaining a cool environment can support your natural cycles.
Mayer states that, “You can support melatonin production and deep sleep by keeping your sleep space chilled to about 65-67°F. If you don’t have access to the thermostat, cooling eye masks or cold water bottles by your bed can also be surprisingly impactful.”
Block Out (Or Add In) Noise
It's no surprise that your auditory environment has a significant impact on your sleep. If you're staying in a room next to the ice machine or bunking with a known snorer, be sure to pack earplugs. If you prefer a little background noise, consider using sleep headphones to play your much-needed white noise without disturbing your fellow travelers.
Plan Your Meals Carefully
Eating at regular times helps your body’s rhythms adjust to the new time zone and avoid uncomfortable digestive issues that may interrupt your sleep.
"It's common for travelers struggling with sleep to only focus on adjusting their sleep habits, but your diet can also play a large role," says Mayer, "Syncing your eating schedule with your destination's time zone when you land can make your body adapt faster and reduce that wired-but-tired feeling at night."
Continue Your Exercise Routine
Exercise increases melatonin production, releases endorphins that reduce stress, and facilitates a more restful sleep. A packed itinerary can double as plentiful exercise. If your goal is to kick back and relax, however, incorporating some moderate movement each day can help ease your sleep.
Nap Strategically
A brief snooze on the plane can give you the energy you need to tackle the first day of your trip, but resist the temptation to fall asleep the second you arrive at the hotel. Staying awake until a reasonable evening hour can stop jetlag before it begins and ensures you're tired enough actually to get some shut-eye when you do go to bed.
Consider a Sleep Aid
If you’re still tossing and turning, supplement your bedtime routine with a natural sleep aid like melatonin. This may cause drowsiness during waking hours, so be aware of how it affects you before you travel.
To learn what a study revealed about sleep issues people experience when traveling, read the full article here.
Many of these tips can be as helpful at home every day, not just while on the road. What changes can you make to your habits and environment to help you get the amount and quality of sleep you need to be your best?