63% of Americans struggle to get a good night’s sleep on vacation, according to Travel Agent Central. Travel insomnia can be linked to external and internal factors. External factors include transportation, hotel, and sleeping accommodations. Internal factors, include change in routine, diet, exercise, and increased alcohol and caffeine consumption. But you don’t have to suffer with travel insomnia because we have 5 ways to help you sleep so you can wake energized!
Download White Noise
External factors like long flights, noisy hotels and snoring travel companions can cut into your sleep causing you to feel groggy in the morning. Forbes contributor, Linda Bernstein explains how the White Noise app can help you get some shut eye on a flight. She describes “say you’re on a plane and need a power nap, but the infant two rows behind you is loudly expressing its unhappiness. What to do? Plug in your headphones and let the comforting sounds of waves crashing on the beach lull you to sleep.” The Chronicle of Higher Education reports the White Noise app can mask the sounds of loud hotel neighbors and buzzing appliances. And finally, let’s not forget with whom you are sharing a room. A couple years ago I had to share a room with my brother who saws logs. Needless to say, I was glad to have my White Noise app to mask the loud snoring. I powered it up each night and was able fall asleep faster and stay asleep longer.
Consumer Report explains that White Noise apps can soothe those who are traveling and sensitive to change in environment. Using the app while you travel can result in a power nap on the plane and a peaceful night’s sleep in your hotel room. Check out our article on the science behind white noise and how it helps you sleep.
Maintain Your Sleep Schedule
Another way to ensure energy while you travel is to keep a consistent sleep schedule. There is a temptation to stay up late and sleep in, but this can change your circadian rhythm. Changing your circadian rhythm will affect your quality of sleep and energy level. Wake up at at the same time you normally would and walk along the beach or enjoy a cup of coffee. In the evening, watch the sunset, begin winding down and go to bed at your regular bedtime. Doing this allows you to wake up feeling refreshed and ready to get the most out of your vacation.
Eat Healthy and Watch Your Portion Sizes
A healthy diet and moderate portion sizes is another way to get a restful night’s sleep and increase energy while you travel. It is especially important to eat at a reasonable time with healthy choices. Large portions and eating late can disrupt your sleep leading to a slow start the next morning.
There are usually many opportunities to be active on vacation so take advantage of them! If you are at the beach try swimming, scuba diving, paddleboarding, or surfing. Or if you aren’t a fan of the water take a walk, jog, or do some yoga on the beach. If you are a mountain vacationer, find a great trail to hike or bike. We suggest being active at least 30 minutes a day for a great night’s sleep.
Skip the After-Dinner Drink
Alcohol and caffeine can have a major impact on your ability to fall asleep and quality of sleep. A study at the University of Pennsylvania recommended you stop drinking alcohol 2-3 hours prior to bed and caffeine 6-8 hours prior in order to improve sleep quality.
Give these 5 tips a try and get energized! Following these guidelines can prevent travel insomnia allowing you to fall asleep faster and stay asleep longer so you can wake feeling energized and ready to enjoy your travels.