Our sleep-wake rhythm is very sensitive: Extreme situations such as traveling – perhaps even across several time zones – influence how we sleep and how we feel.
Nevertheless, travel is becoming more and more part of everyday life, and for many people, it is an integral part of life. Business travel requires that we do a lot while dealing with a stressful schedule. But we also want to be in top shape on vacation so that we can really enjoy the time.
No matter why you have to (or want to) travel: It is extremely important that you sleep well with all the stress and change. Our sleep is not only important for performance, but also for our health.
How does sleep deprivation affect?
You might be thinking now: what bad can happen if you don’t sleep so well?
Studies show: Even if you only sleep about an hour and a half less than usual, this reduces alertness during the day by a third!
- Excessive tiredness affects memory and the ability to process information.
- Overtiredness leads to mood swings, emotional instability, and attention deficits.
- It also increases the risk of accidents.
These are just a few of the reasons why it is worthwhile to ensure a good rhythm on vacation and when traveling and not to neglect sleep.
Travel relaxed – that’s how it works
Traveling is usually turbulent and uncomfortable – you can’t change that. This includes long flights, poor seating, turbulence, and missed connecting flights.
But what you can change is your attitude towards it. Here are a few other things that can help you:
Make yourself comfortable
It’s best to take a pillow or a thin blanket with you. A C-shaped pillow stabilizes the head and also prevents you from getting a stiff back. If possible, take off your shoes or at least loosen the shoelaces. This allows the blood to circulate more freely again.
Some people find it difficult to drink enough, especially when traveling. It is essential to counteract dehydration, especially when there are strong drafts or dry air in an airplane.
Make a good choice on the airline or the train
Sometimes we make traveling difficult for ourselves. In an attempt to save a little or to be on the road for less, we often choose the wrong travel provider.
Both when flying and when traveling by train, you can usually choose which provider to choose. Everyone knows that low-cost airlines offer great prices, but not necessarily legroom or good service.
Even when traveling, taking a short nap can help you feel fresh and refreshed. The important thing: don’t overdo it any longer.
- You should also take a short nap on short flights. 15-20 minutes are absolutely sufficient here.
- Longer flights also justify longer naps – but no longer than 30-45 minutes.
Otherwise, you will reach a phase of deeper sleep and feel even more tired after waking up. Use an eye mask and ear plugs when you take a nap.
How to sleep better in a hotel
Choosing the right hotel and the right bedroom is almost as important for many today as the journey itself. Make sure your room is in a quiet area beforehand.
To sleep well in a strange place, you should try to deviate from your habits as little as possible. Sleep for about the same amount of time as you normally would and stick to the recommended sleep duration for you. Many travelers tend to eat and drink more than they do at home. Alcohol is often abused as a sleep enhancer.
This behavior also negatively affects our sleep. Here you can find out what you can do to sleep as well in a hotel as at home.
Choose the right accommodation
Fortunately, today you have the opportunity to find out a lot in advance. On the Internet on various comparison sites, but also on the hotel website, you will usually find information about beds, cleanliness, and other peculiarities.
Choose your accommodation wisely. What does it take for you to sleep well? Some of them need rest above all else, others are also very sensitive to bed and co.
Make your bed your own
It is almost impossible to feel comfortable in a strange place immediately. But you can adjust a lot so that it is easier to bear.
- You can bring your own pillow, which, by the way, is also useful for travel.
- A pair of pajamas or a pair of cozy socks will often help.
Use your sleep kit in the hotel too
Usually, small things are enough to rob you of sleep in a strange environment. These include, for example, different lighting conditions, noises, or smells.
These things affect us without our really being aware of it. Your sleep kit will help you here for the trip. Ear plugs to block out noises, an eye mask for more darkness, and those who are also very sensitive to smells can bring a scented candle or lavender oil.
Stick to your usual rhythm
Of course, there is a different daily routine when on vacation or when traveling. However, it is precisely this that usually has bad effects on sleep. While it’s unlikely to stick to your normal rhythm entirely, you can use a little trickery.
Often, simple things can be planned just as easily as at home:
- Even with a time difference or a different schedule, you can easily adjust meal times and sometimes even bed times.
- Also, schedule meetings on a business trip at a similar time to your home.
Relax before bed
You should orient yourself to your usual evening routine. Some people prefer to relax while watching their favorite series or listening to music. If you are one of them, it is worth bringing them with you.
However, you shouldn’t stare at a screen an hour before bed. To feel good, you can take a warm shower or read a book.