Travel sickness—whether air, car, or sea—can be a significant obstacle when you’re trying to enjoy your journey. Symptoms like nausea, dizziness, and vomiting can quickly turn a dream vacation into a nightmare.
While many travelers focus on medications, acupressure bands, or ginger supplements to combat these uncomfortable feelings, an often-overlooked but powerful remedy is sleep. Proper rest can be crucial in reducing the severity of travel sickness.
The Science Behind Sleep and Motion Sickness
Motion sickness occurs when your brain receives conflicting signals from your eyes, inner ears, and body. For example, if you’re reading in a moving car, your eyes focus on a stationary object (like a book), while your inner ear senses the movement of the vehicle. This disconnect can confuse the brain and trigger symptoms of motion sickness.
Sleep plays a crucial role in how well your body manages these sensory conflicts.
- Studies have shown that sleep deprivation can heighten your body’s sensitivity to motion. When you’re tired, your brain is less able to process and reconcile the conflicting signals from your senses, making you more prone to motion sickness.
- Lack of sleep also increases your stress levels, which in turn can exacerbate symptoms of travel sickness. When your body is under stress, it releases hormones like cortisol, which can heighten your awareness of discomfort. A well-rested mind, on the other hand, is better equipped to manage the stress of travel and the discomfort of motion sickness.
- Your circadian rhythms, or internal body clock, influence how your body reacts to different situations, including motion sickness. Disruptions to your circadian rhythms, such as those caused by jet lag or irregular sleep patterns, can make you more susceptible to feeling queasy during travel.
How Sleep Helps with Air Sickness
Air travel is one of the most common sources of motion sickness, affecting many people during takeoff, turbulence, or landing. For some, the mere anticipation of air sickness can cause anxiety, which further disrupts sleep and exacerbates symptoms.
Here’s how sleep can make your flying experience more comfortable:
- Pre-flight rest: Ensure you get a full night’s sleep before your flight. A well-rested body is more resilient to the motion and confined space of an airplane. Consider adjusting your sleep schedule a few days before your trip to align with your destination’s time zone, which can also help minimize jet lag.
- In-flight rest: If possible, try to nap during the flight, especially during periods of turbulence. Research suggests that napping can help reset your body’s equilibrium, reducing the sensations of motion that lead to nausea. Use a neck pillow and noise-canceling headphones to create a comfortable sleeping environment, even in economy class.
- Stay hydrated: Staying hydrated is crucial for reducing air sickness, and proper sleep helps regulate your body’s hydration levels. Dehydration can worsen symptoms like dizziness and nausea, so drink plenty of water before and during your flight. A well-hydrated and well-rested body is less likely to experience severe air sickness.
Using Sleep to Combat Car and Sea Sickness
Car and sea sickness are other forms of motion sickness that can be managed through adequate sleep. Road trips and cruises can be particularly challenging for those prone to motion sickness, but sleep can make a world of difference. Here’s how:
- Pre-travel sleeping: As with air travel, getting a good night’s sleep before a road trip or cruise is essential. Fatigue increases the likelihood of motion sickness, so aim to be well-rested. If you’re a passenger in a car, try to nap during the drive; closing your eyes and resting can reduce the sensory input that causes nausea.
- Travel napping: On long car journeys, plan rest stops where you can take short naps if you start feeling queasy. Napping can reset your body’s response to motion, reducing symptoms. Consider reclining your seat slightly and closing your eyes, even if you don’t fall asleep completely. This can help your body adjust to the motion more effectively.
- Cruise cabins: Choose a cabin in the middle of the ship where there is less motion, and request a room with a window. Seeing the horizon can help your brain make sense of the motion and reduce the risk of sea sickness. Additionally, ensure you get plenty of rest during the cruise. Sleep helps your body adapt to the ship’s movements and can lessen the effects of sea sickness.
On both car trips and cruises, getting fresh air is important. If you start feeling sick, take a break from sleeping to go outside or open a window. The combination of fresh air and a short nap can help reset your system and ease symptoms of motion sickness.
Sleep is a simple yet effective tool for managing travel sickness. By ensuring you’re well-rested before and during your journey, you can minimize the symptoms of motion sickness and enjoy your travels more. Connect with the Alaska Sleep Clinic to create and maintain healthy sleep best practices so you can enjoy your vacation season.
