Travel – as never before in human history – is an almost regular part of our working lives. For many people, criss-crossing the country overnight on a weekly basis is not unusual. We have also become accustomed to a wide choice of international destinations that are open to us as vacation options. With so much travel being an almost intregal part of modern life it becomes necessary to cope with the taxing drain on our ability to get proper rest.

So it is that while traveling, we often push ourselves to our physical limits, almost to the point of exhaustion and deprivation of sleep. Because of this, we may experience symptoms that include headaches, indigestion, decreased concentration and ability to focus, and irritability. It becomes necessary to find any avenue that will enable us to give our bodies the rest and relaxation it needs each night.

If you are a frequent flier, here are some tips to keep your sleep cycle on track. Try to get mid-morning flights so that you are at least able to start your trip with having had sufficient rest. If possible, schedule your flight so that you arrive at your destination in time for a full night’s rest. Do not take red-eye flights unless absolutely necessary. When reserving seats, be sure to choose those that will give you the most leg room, such as an emergency row, or aisle seat. Pack a tote with comfort items such as eye shades, lip balm, bottled water, earplugs, and moisturizer. Plan to wear loose clothing on the flight and dress in layers for warmth and comfort.

You can also try to preset your biological clock five days before your flight. If you are flying east go to bed earlier and wake up earlier. If flying west, try to stay up later and get up later. Once you are seated on your flight, reset your watch to the time zone of your destination. Keep yourself hydrated to counteract the dry cabin atmosphere. When the captain turns off the seatbelt sign take a few jaunts up and down the aisles aid in blood circulation. Do a few stretches to replace and refresh the air in your lungs. Loosen up your clothing to aid in circulation and slip off your shoes. Get comfortable. Eat lightly before and during the flight. Minimize alcoholic beverages. Stay away from caffeinated drinks 4-6 hours before you turn in for the night. All of these tips will minimize the distress that our bodies naturally feel from the constraints of flying. A more relaxed and refreshed body is able to rest better at night.

Once you check into your hotel, request a room away from noise distractions such as stairways, vending machines, and breakfast rooms. If your room is facing the street, ask for a second floor room. Rooms with eastern and southern exposure in the mornings will leave you more alert in the morning. Being close to the stairs or vending machines almost always means inconsiderate noisy people. Try to acclimate yourself to the time zone you are in and avoid naps. Try to stay awake the entire day so you do not ruin your night’s sleep. Keep the curtains drawn to shield you from the light and noise distractions from outside. Keep the room at a comfortable temperature between 65 and 67 degrees in the afternoon and evening. Go to bed and awaken at the appropriate time for the new time zone. Schedule your outdoor activities at your new destination as soon as possible.

1 2 »