5 Simple Ways You Can Sleep Better While Traveling

There are many resources available on tips for traveling or on vacation, but a sure thing that can ruin your holiday is a bad night’s sleep. You should never think that you suffer from sleeping problem until it happens, and it is too late. Besides the various stresses of travel, including flight delays, misplaced luggage or traveling with children, the last thing you need is to establish in your hotel room, and start tossing and turning, unable to sleep. If you’re a bad sleeper to begin with and especially if you normally can not sleep on your back, then the following travel tips, your vacation from turning into a disaster.

Tip # 1. Keep your nose clear. If you have a history of ear or sinus discomfort during flight, or if you have some degree of nasal congestion due to colds or allergies, then take preventive measures to open up your nasal breathing passages of the ear to prevent nasal or sinus problems that may keep you awake at night. Your ears and sinuses are connected to your nose by very narrow passages. If you have any form of nasal congestion or inflammation, these corridors are narrower, and the rapid changes in pressure during your flight (usually during the descent) may have more swelling and partial blockage of your sinuses and ears worse.

The easiest way to prevent ear, nose and sinus problems when flying to your nasal congestion with a huge amount of saline nose (which is a mild decongestant), or over-the-counter decongestants, such as tablets or Sudafed Afrin nasal spray . If you have high blood pressure or are sensitive to Sudafed, it’s not a good idea to take. Afrin, on the hand, can only be used for 2-3 days if you have persistent ear fullness after the flight. For most people, taking a decongestant in the middle of the flight (for descending), should be enough. There are several ear “plugs” put to flight. They can be useful for some people, but if it works, keep using them.

Now that you’ve made it safely out of the plane without problems, you finally make it to your hotel at 9 hours and check you really are hungry and stop at the restaurant to grab a sandwich. Bad move.

Tip # 2: Do not eat before bedtime. Eating late bedtime, while on vacation or at home, is the most common habit that could ruin a good night’s sleep. On vacation, it is tempting to binge eat later or in a big restaurant, but you pay for it that night. For many people, if you have food in your stomach when you adopt a portion of the stomach juices can spit in your throat, so that irritation and inflammation. This can wake up more often, diminishing quality of deep sleep. The general rule of thumb is to keep your last meal about 3-4 hours before bedtime eating. That means no snacks before bedtime.

It is also your weight well, for every degree of ineffective sleep can make you gain weight. This is proven in many studies that hormonal, sleep deprived people undergo hormonal changes that increase appetite and weight gain, especially promotes fatty or sweet foods.

You put your late night snacks, and so far so good. You make arrangements for your old friend to meet the bar, but the earliest he could meet for 10 hours. The two of you meet and decide on a glass of wine. If your first sip, you remember the newspaper article reported that red wine has an ingredient that could keep you young. Then, to go back to your room to your wife again, and you go to bed. The next morning, for whatever reason, you feel like you only slept for 3-4 hours. What happened?

Tip # 3: Avoid alcohol before bedtime. There are numerous studies that tout reds’ beneficial effects on health. But one aspect of red wine, and all other forms of alcohol, which may be harmful to your health is the ‘relaxing effect on your throat muscles. If you already have narrowed the upper respiratory passages (like most people), sleeping on your back can collapse mild back of your tongue may cause. But if you add deep sleep, because all your muscles are most relaxed, adding alcohol can tip you over the edge and cause you stop breathing. Wake up in your subconscious, or completely awake.

I think you will agree that stopping breathing and depriving your brains and body of oxygen, along with sleep deprivation, is much more damaging than any theoretical benefits of red wine. The bottom line is that you should avoid drinking alcohol 3-4 hours before bedtime.

Tip # 4: Bring your own pillow. You put your late night eating and drinking alcohol, and you’re ready to go to sleep. You lie down to sleep, but something is not feeling well. After a few minutes of tossing and turning and fluffing the pillow, you realize what the problem is: you’re missing your own pillow. Yours is much firmer, and the hotel pillow is too soft. Thinking about the kiss is not something that most people consider before traveling. You can not create your own mattresses, but you can use your own pillow, as space permits.

Do not wait until you’re ready for bed to find that the hotel pillow is not “just right.” When you first arrive in your room after you unpack, test-drive your pillow. If not feeling well, ask the concierge for a different type of pillow. Some even have the memory foam pillow contours that I like, and a number of Asian travelers can roll like a buckwheat-filled pillow preferences.

If you want to sleep on your back, below and feel refreshed in the morning, try sleeping on your side. If that is not possible to experiment with the roll-like pillow that I mentioned earlier, or a towel rolls for just the right thickness. The reason this can help you sleep is when your head slightly back tension during sleep (as opposed to softer, feather pillows that eventually your head bent forward), the space behind the tongue opens strong, the occurrence of frequent waking at night.

Tip # 5: do not sleep. If you’re on vacation, it is tempting to stay late and sleep in the morning. Resist the urge. I’ve been in the last few lessons why it is important not to eat late, and why should you go to bed at a reasonable time to allocate to your normal sleep period. If you go to bed late and waking in the morning, you have shifted your sleep clock, which you will later want to go to bed. Once you’re back home, along with the shift of the clock change time zones, you can double hit: a sleep clock and time zone shift shift (see accompanying article on time shifts). This is why it is so hard to get something done when you return to work.

To the best of your vacation, plan your sleep time that you happen to maximize fun while you are awake. Spend time outside in the sun, walking, jogging, cycling, swimming and relaxing! If possible, remember to give yourself a day or two to wind down before you when you come back to work.

Even if you do not encounter problems during your journey, many ear and sinus problems occur after your return, usually exacerbated by the flight. You have a great holiday, but now you’re paying for when you get home. If you had followed my advice on your holiday, you would not go to a doctor about your ear problem to see.

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