Traveling is one of life’s greatest pleasures, but adapting to new surroundings can be challenging for those who have ongoing sleep issues. When we are away from home, we usually skip the first REM (rapid eye movement) episode, leading us to have a less deep sleep and causing us to wake up more often than we would at home.
If you have some upcoming travels on your calendar, keep these recommendations in mind:
Stick to your normal routine.
The human body craves regularity. Try to go to bed at the same time every night and wake up at the same time every morning. Eat and take medications at the same time each day.
Create a good environment.
The body also craves a cool, dark and quiet place to sleep, so try to make the room that way. If that isn’t an option, try using an eye mask and/or ear plugs. Bring your favorite pillow with you if possible.
Avoid caffeine, alcohol, nicotine or other substances that interfere with sleep.
Remove technology or brightly lit things from the bedroom.
Take time to relax.
Stress may vary depending on where you are traveling and for what reason. Try to relax or meditate each day to make for a more pleasant trip.
Exercise in the morning.
Exercise can help you sleep better, but exercising later in the day can make it more difficult to fall asleep. Try to get your workouts in as early as possible.
Keep naps under 30 minutes, preferably earlier in the day.
Try melatonin.
When changing time zones during a time change, melatonin has proven to be beneficial in resetting the body’s circadian rhythms. Professional athletes commonly take this when traveling to help them be at peak performance come game time. Going to bed earlier or waking up earlier can also help acclimate our bodies to the time difference.
If you are experiencing sleep issues, please see your primary care provider for a referral to our state-of-the-art sleep center or call 727.2727 to schedule an appointment with a Lovelace Medical Group provider.