5 Tips Sleep Experts Swear By When Traveling

Vacationing may seem relaxing, but traveling to and from your vacation can make it difficult to get enough rest and stick to a healthy sleep schedule.

Traveling, especially into a different time zone, can disrupt your circadian rhythm, says Seema Bonney, founder and medical director of the Philadelphia Center for Anti-Aging and Longevity.

We all have a circadian rhythm, a natural internal process that regulates the sleep-wake cycle, which repeats every 24 hours.When it is disrupted, it can cause serious sleep problems.

Fortunately, the key to getting a good night’s sleep is pretty simple.We spoke to sleep experts about their tips for getting a good night’s sleep on the go.Here are the ways they admit it themselves.

Stick to your normal sleep schedule.

If you’re only going away for a few days, it’s best to stick to your normal sleeping and waking schedule.That way, when you get home, your body won’t have to adjust to brand new sleeping habits.

When we stick to our sleep-wake cycle, we get consistent, restorative sleep.

Listen to relaxing music that helps you sleep.

It’s important to rest when traveling, especially when traveling long distances.However, whether you’re on the road, on a train or on an airplane, resting amidst loud background noise can be difficult.

Po-Chang Hsu, a physician and medical content specialist at SleepingOcean, suggests listening to relaxing music, such as nature sounds or meditative rhythms.Some people prefer ASMR videos, which feature people whispering or using soft tones.Calm voices can help travelers relax, allowing them to forget their surroundings and doze off.

Participation in sports activities.

While you may be planning on lounging by the pool or enjoying a day at the spa, Bonney suggests that you also plan on getting in some exercise while you’re on the road – it’s crucial for a good night’s sleep.

“Exercise helps stabilize your mood and helps you de-stress, which is important for allowing your body to transition to sleep,” Bonney says.”Be careful not to work out before bedtime, as exercise raises your core body temperature and releases endorphins, both of which can interfere with sleepiness.”

Expose yourself to light frequently.

If you’re going to be in a different time zone for more than a few days, light may become the key to altering your body’s natural sleep-wake cycle based on the time zone of your destination.

Hsu recommends that travelers try to get as much exposure to daylight as possible in the morning and afternoon.By controlling daylight exposure, travelers can alter their sleep schedule to their advantage, he said.

Create a cozy environment in your bed away from home.

Sleeping on vacation is a different environment than at home, so try to make your environment as comfortable as possible in order to get the best sleep possible.This may include bringing your favorite pillow or adjusting the temperature of your room to your preferred temperature when you sleep.Related.