How To Sleep Better When You Travel
by Richard Shane, Ph.D.
For your best chance at a good rest, go to bed when you're tired. Pushing past that fatigue "window" can make sleep more elusive when you seek it. (NAPS)
(NAPSI)—Whether you’re traveling for business or pleasure, you
don’t have to let fatigue, jet lag or aggravation
from dealing with the transportation system keep you from feeling your
best. Here are five steps toward better sleep, a better trip and even better
productivity and relationships.
1. Create optimal conditions to
support good sleep. If you’re on a plane, train or bus, try to get
a window seat if possible; it will give you something to lean against and you
won’t have to move each time neighbors need the bathroom. When you stop
for the night, ask for a cool, quiet room, at least two or three levels above
banquet rooms, bars or other public spaces and away from elevators. Look to
book a room with blackout shades or heavy, thick curtains that keep the light
out. Make sure everything is ready for the next day so you don’t lie
awake worrying about it.
2. Dealing with time zones. If
you’re crossing multiple time zones, try to arrange meetings, parties
and major sightseeing for when it’s midday in your home time.
3. Get set with supplies. Handy
items can include:
• A supportive neck pillow in a U shape
• Soft silicone earplugs or noise-canceling earphones
• A blanket
• A white noise app or a playlist of your
favorite music to snooze to on your phone.
4. When you get to your
destination, try to expose yourself to the light during the waking hours
as much as possible during the first couple of days. Avoid caffeine at least
four to six hours before bedtime and have dinner at least three hours before
you want to sleep. Bear in mind that although alcohol may initially make you
drowsy, when its sedating properties wear off, the rebound can contribute to
you awakening too early, making it more difficult to fall back to sleep.
5. Whether away or at home, you’ll
sleep better if you stop the use of electronic devices 30 minutes before bed.
The light from these devices signals your brain that it is still daytime, which interferes with your brain’s
production of melatonin, the hormone that helps you feel sleepy. In fact,
slow down in general during that last half hour. Read something calming,
listen to quiet music, take a bath, stretch a
little. Don’t watch anything too stimulating on television, especially
the news. Put your cell phone in “Do not disturb” or “Airplane”
• Dr. Shane is a licensed
psychotherapist and sleep therapist who developed the Sleep Easily Method.
Based on cognitive behavioral therapy, it walks you through five physical
triggers to gently lead you into sleep. You can find further facts and advice
at www.drshane.com and www.sleepeasily.com.
On the Net:North American Precis Syndicate, Inc.(NAPSI)