Tips to Keep Your Sleep Cycle on Track While Traveling

Sleep Cycle We often push ourselves to our physical limits while traveling, almost to the point of exhaustion and deprive ourselves of sleep.

As a result, we may experience symptoms of sleep deprivation, which include:

Headaches
Decreased concentration and ability to focus
Indigestion
Irritability

It is imperative that we give our bodies the rest and relaxation it needs each night. Here are some tips to keep your sleep cycle on track if you are a frequent flier.

Tips regarding Flight

Try to get mid-morning flights so you’re not a zombie from not getting sleep the night before. Schedule your flight so that you arrive at your destination in time for a full night’s rest.
Do not take red-eye flights unless absolutely necessary. When reserving seats, be sure to choose those that will give you the most legroom, such as an emergency row, or aisle seat.
Pack a tote with comfort items such as eye shades, bottled water, earplugs, lip balm, and moisturizer. Plan to wear loose clothing on the flight and dress in layers for warmth and comfort.
Start to preset your biological clock five days before your flight. Try to stay up later and get up later if you are flying west. Go to bed earlier and wake up earlier if you are flying east.
Reset your watch to the time zone of your destination once you are seated on your flight. Keep yourself hydrated to counteract the dry cabin atmosphere.
Take a few jaunts up and down the aisles aid in blood circulation when the captain turns off the seatbelt sign.
To replace and refresh the air in your lungs do a few stretches. Loosen up your clothing to aid in circulation and slip off your shoes. Get comfortable.
Eat lightly before and during the flight. Minimize alcoholic beverages. Stay away from caffeinated drinks 4-6 hours before you turn in for the night. Discuss the benefits and possibilities of sleep medication with your doctor before your flight.

After you check into hotel

Once you check into your hotel, request a room away from noise distractions such as vending machines, stairways, and breakfast rooms.
Ask for a second floor room if your room is facing the street.
Rooms with eastern and southern exposure in the mornings will leave you more alert in the morning.
Its almost noisy means inconsiderate noisy people, if your room is close to the stairs or vending machines.
Try to acclimate yourself to the time zone you are in and avoid naps. Try to stay awake the whole day so you do not ruin your night’s sleep.
Keep the curtains drawn to shield you from the light and noise distractions from outside.
Go to bed and awaken at the appropriate time for the new time zone.
Keep the room at a comfortable temperature between 65 and 67 degrees in the afternoon and evening.
Schedule your outdoor activities at your new destination as soon as possible.

Tips for Road Travelers

For road travelers, sleep debt can be dangerous to yourself and other drivers as well.

Make sure to get plenty of rest the night before if you are planning a road trip. Don’t start out if you’ve had too little sleep or are sleepy when you want to leave.
Plan to be refreshed when you depart. Plan your trip according to suggested driving time limits.
Keep your car temperature cool, turn up the tunes and keep the music selections upbeat.
Don’t plan on driving more than 10 hours per day. Make regular stops every 100 miles or every two hours.
Try to drive during the day when you are normally awake and stop when you get tired.
Try to avoid taking antihistamines as they can cause drowsiness.
It is not a good idea to try to drive straight through.
Keep your posture at it’s optimum while driving. Not doing so will make your back tired.
Make a few stops along the way for a drink and a light snack.
Don’t use cruise control if you can help it.
Traveling with a companion can help as they can watch for signs of fatigue before an accident or catastrophe ensues.
Don’t get catatonic and focus on one point in front of you. Scan your surroundings and keep your eyes moistened with blinking.