Do you often find yourself struggling to get a good night’s sleep while travelling? If so, you’re not alone. Jet lag, unfamiliar surroundings, and noise can all make it difficult to get the rest you need. However, following these five tips can improve your chances of getting a good night’s sleep while on the road.
1. Stick To A Routine
Go to bed and wake up at the same time every day, even if you’re on vacation. This will help keep your body’s natural sleep rhythm in check. If you can’t stick to a strict schedule, aim for consistency as much as possible. For example, go to bed and wake up around the same time each day, even if it’s not exactly the same time. A routine will help you to relax and feel sleepy when it’s time for bed.
2. Get Plenty Of Exercise
During the day, make sure to get some exercise. Physical activity will help you to sleep better at night. Just be careful not to exercise too close to bedtime, as this can keep you awake. Try to get at least 30 minutes of moderate-intensity exercise per day. This could include walking, biking, swimming, or another activity that gets your heart rate up. If you can’t fit in a full 30 minutes of exercise, try to skip public transport and walk instead. You could also opt for taking the stairs and avoiding the elevator to get that extra bit of exercise in.
3. Limit Caffeine And Alcohol
Caffeine and alcohol are two substances that can interfere with sleep. Caffeine is a stimulant, so it can make it harder to fall asleep. Alcohol, on the other hand, can make you feel sleepy at first, but it actually disrupts sleep later in the night. If you’re struggling to sleep while travelling, limit your intake of both caffeine and alcohol. Limiting these will promote better sleep and improve your overall health while travelling.
4. Take Your Herbs And Oils
Chamomile, lavender, bergamot, and CBD are all great for relaxation. If you’re not into tea, put a few drops of lavender oil on your pillow to help you get a better night’s sleep. If you’re travelling to a place with a lot of unfamiliar sights and smells, your brain may have a harder time shutting down at night. This is where CBD ingestibles come in; they can help ease anxiety and promote relaxation. Various herbs and oils have been used for centuries to promote sleep, so there’s no harm in bringing some with you on your trip.
5. Get Some Sun
During the day, try to get some natural light. This will help keep your body’s natural sleep rhythm in check. Exposure to sunlight also helps trigger the release of melatonin, which can help you feel sleepy at night. If you’re stuck indoors during the day, try to sit near a window. And when travelling to a new time zone, get outside as soon as possible to help reset your body’s clock. While it is not always possible to get out in the sun, try to at least get some fresh air every day.
It can be tough to get a good night’s sleep while travelling. But by following these five tips, you can help yourself get the rest you need and wake up feeling refreshed and ready to explore your destination.