When we travel, our natural survival instincts kick in and sleep can be easily disturbed by various factors like unfamiliar surroundings, unusual noise, and artificial light. Here are some tips to overcome the challenges that come with sleeping on the move.
Reserve Your Room for Sleep
View your hotel room as a sanctuary exclusively for sleep. Utilise other areas for work, socializing, or dining. Head to your bedroom only when you feel tired and ready for rest.
Adjust the Temperature
Create an ideal sleep environment by adjusting the room temperature to around 16-18°C (60-65°F). If possible, open a window to let in fresh air, which has been shown to promote better sleep.
Use the "Do Not Disturb" Sign
Minimize noise disturbances by using the "do not disturb" sign on your door to encourage quieter surroundings. You can also download a pink noise app or use earplugs to mask unwanted sounds.
Keep it Dark
Ensure your sleep environment is as dark as possible, as light can signal your body to wake up. If needed, block out lights from devices or windows with the room menu card or an eye mask.
Avoid Blue Light
About 45 minutes before bedtime, steer clear of screens emitting 'blue light' from mobile phones, laptops, or TVs. Blue light suppresses the production of melatonin, a hormone that aids in falling asleep.
De-stress Before Bed
Create a relaxing bedtime routine to unwind and prepare for sleep. Consider having a bath, jotting down any worries or to-do lists in a notebook, reading a book, or listening to calming music. Another option to promote relaxation is enjoying a cold or warm mug of Sleep Well. Taking the time to destress before bed enhances your chances of a peaceful night's sleep.
By following these expert tips, you can improve your sleep while traveling and ensure you wake up feeling refreshed and ready to embrace your journey fully. Sleep well, and enjoy your adventures!