Sleep plays a crucial role in maintaining your physical and mental health. It can be difficult to get the sleep your body needs on a regular basis, much less when you’re traveling and away from home. Ironically, these trips can be when you need even more sleep than normal, but many people find it difficult to rest well when they aren’t in their own bed. Fortunately, these tips can help you enjoy a better night’s sleep, even when you’re miles away from home.
- Start By Building a Healthy Bedtime Routine
Getting a good night’s sleep when you’re traveling actually starts months before you even hit the road. If you can develop an excellent bedtime routine and truly stick to it, it will make things much easier for you when you’re traveling. Try to build a routine that you can recreate no matter where your travels take you. One example of a good schedule could include:
- Stop screen time one hour before bed
- Read a casual book, write in a journal, or make a to-do list for the next day
- Do 15 minutes of stretching, yoga, or casual walking
- Take a hot shower or bath
- Drink a cup of decaffeinated tea
- Go to bed at the same time every night
When your body gets used to this type of schedule, it will start to relax and prepare for sleep out of habit, not just exhaustion. This can help you fall asleep much easier when you’re away from home.
- Pick the Right Spot When You’re Traveling
Choosing a hotel can be tricky because there are several factors to consider, including location, pricing, and amenities. Staying in a place that is kept clean and well-maintained is a good first step if you want to feel well-rested while you travel. Guest reviews and photos can also give you better insight into what to expect. Look that offer comfort measures, such as down comforters, pillow top mattresses, and premium bedding to help to feel more relaxed. Don’t forget to ask for extra pillows when you check in if you’d like.
- Minimize Light and Noise
To help you fall asleep quickly and stay asleep all night, you need to minimize distractions. For starters, ask for a room that isn’t too close to the elevators or stairways, as you’re more likely to hear guests coming and going at all hours of the night. Avoid rooms that are near public areas as well, such as vending and ice machines. Pack a sleep mask and some earplugs to help. You can also use a sound machine to drown out noises both inside and outside of your room.
- Pack Some Comfort Items
If there are things you can pack to help you feel more relaxed and at home, make some extra room for them in your suitcase. Bring your favorite pajamas or your go-to robe and slippers to wear while you’re getting ready for bed. Stick to your routine products when it comes to personal care and hygiene; smells can trigger memory and familiar scents can help you feel a little bit closer to sleeping at home. Anything that’s portable and part of your bedtime routine can help.
- Invest in a Travel Humidifier
Most hotel rooms have air that’s much drier than what you’ll find in a person’s home. While this helps combat safety and health issues in public settings, it can be harsh on your nose, mouth, and throat, making for an uncomfortable night and an even worse morning. To help keep the air moist and comforting while you’re traveling, consider keeping a small humidifier on your nightstand. Many models work with just a disposable bottle of water. This is a simple step that can make it much easier for you to sleep soundly and wake up feeling refreshed, not parched.
The next time you’re traveling for business or pleasure, make sure you plan ahead so you can enjoy a better night’s sleep. Start building a healthy bedtime routine now so you can give your body the rest it needs, every day and on special occasions.
Just because you require using a CPAP every night at home doesn’t mean you can’t enjoy sleeping when you are away from home. The Transcend Travel CPAP machine is a favorite among patients at The Alaska Sleep Clinic for its lightweight design and portability. The Transcend Travel CPAP machine comes in stock with not only a super lightweight, multi-night battery but also comes with a solar-powered foldable charger so that you can charge your CPAP machine during the day for use at night.
You shouldn’t let travel get in the way of your therapy. Today it is just as almost as easy to travel with a CPAP machine as it is to travel without it. Don’t leave your machine at home and allow yourself to suffer at night. Whether you’re traveling for business or pleasure, you want to be at your best, and you’re not going to get there if you’re losing sleep. If you need ing any additional information on traveling with a CPAP machine or would like to purchase a travel-specific CPAP machine, feel free to contact the Alaska Sleep Clinic.
