More than half of U.S. adults Summer vacation Surveys suggest that for many people, the holidays this year may not be as restful as they had hoped.
Whether people are traveling for leisure or business, Sleeping disorder Experts say it’s dangerous to get too much rest when you’re away from home, but there are ways to improve your rest while traveling.
Why does travel disrupt sleep?
Experts say that for most people, lack of sleep on the first day of a vacation is part of a natural survival mechanism.
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“Our brains, especially Family Travel“These are sleep experts who are looking to buy mattresses that are more comfortable than they are comfortable,” Martin Seely, CEO of UK-based Mattress Next Day and a sleep expert, said in an email to Fox News Digital.
“When we’re in a strange place, our brains instinctively become on high alert, increasing adrenaline and keeping us awake and ready to protect ourselves and our loved ones.”
Experts agree that jet lag, travel plans and schedule changes can disrupt sleep. (iStock)
Dr. Chelsea Roscheib, neuroscientist and sleep expert at Wesper In New Yorkagreed that sleeping in a foreign environment puts the brain on high alert, often resulting in lighter sleep and poorer quality sleep during the first few days.
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Unfamiliar environments can also disrupt a person’s sleep cycle, she told Fox News Digital, because a bed or sleeping area may be very different from that at home, typically requiring an adjustment period.
“You have little to no control over the type of mattress, pillow or bedding you get while traveling, which can make for an uncomfortable sleep,” Roscheib said.
Experts shared their seven tips for better sleep while traveling. (iStock)
if Traveling to different time zoneswhich can disrupt the circadian rhythm, the body’s 24-hour biological clock.
“Getting used to new bedtime and wake-up times can be very difficult and can result in reduced sleep quality for up to a week,” the doctors noted.
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All these factors combined can lead to daytime sleepiness, cognitive impairment, low energy and mood swings, experts warned.
What’s changed Diet and Exercise Stress and anxiety about daily routines, changes in schedules and travel plans can also affect your ability to sleep, according to experts at the Sleep Foundation.
7 tips for better sleep while traveling
“Luckily, there are ways to ‘trick’ your brain into lowering your adrenaline levels and making you feel more relaxed,” Seeley says.
1. Bring familiar items from home
Seelye suggests bringing in items from your bedroom at home that your brain associates with sleeping in a safe environment.
A Stanford University study found that going to bed after this time could lead to poorer mental health.
“The pillowcases on the bed don’t take up much space in your suitcase and they smell like laundry detergent, which is great for relaxing. Brain and Body,” he suggested.
Smell is extremely powerful in evoking memories, experts said.
“So when you’re surrounded by the same smells as your bed at home, your brain is more likely to start feeling safer and more relaxed.”
2. Mimic your home environment
Seely recommends setting up your bedroom to resemble your home environment as much as possible.
Some experts recommend bringing your own pillow, sleep mask and earplugs to promote better rest. (iStock)
That could include bringing a night-light if you use one at home, adjusting the room temperature to your liking and using a white noise machine to block out unfamiliar sounds, he suggests.
“These small tweaks can make your new space feel more familiar and help you fall asleep faster,” Seely says.
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Roscheib also recommends bringing your own pillow, sleep mask, and earplugs.
“We can’t guarantee that accommodation will have adequate blackout blinds or soundproofing,” she said.
3. Stay active during the day until the first night
Seely recommends spending time outside during the day to keep your body in shape. Biological clock.
“Whether it’s swimming, hiking or exploring local attractions on foot, being physically active can help you get a better night’s sleep,” he advised.
Experts say traveling to different time zones can disrupt your circadian rhythm, your body’s 24-hour biological clock. (iStock)
“Also, Natural Light Exposure strengthens your circadian rhythm and helps you fall asleep more easily at night.”
Once you arrive at your destination, it’s important to get plenty of sunlight within the first hour of waking up in the morning. Destinations“This helps reset your body clock,” says Roscheib.
4. Maintain a regular bedtime routine
According to Seely, maintaining a regular bedtime routine signals to your brain that it’s time to wind down.
“Read a book, take a hot shower, listen to music or do the same pre-bedtime activities you would do at home. Calming Music” he advised.
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“This consistency helps prepare your brain for sleep.”
If you’re traveling with children, Seely recommends encouraging them to stick to a regular routine, like brushing their teeth, reading a bedtime story and cuddling with a favorite toy, so they can fall asleep easily.
If you’re traveling with children, experts recommend encouraging them to stick to a regular routine so they’ll feel more comfortable going to bed. (iStock)
“The things your brain associates with a normal bedtime environment make it easier to fall asleep and stay asleep,” he said.
5. Stay active during the day until the first night
Spend time outside Experts recommend exercising during the day to help regulate your body clock.
“Whether it’s swimming, hiking or exploring local attractions on foot, being physically active can help you get a better night’s sleep,” Seeley advised.
“Also, exposure to natural sunlight strengthens your circadian rhythm, making it easier to fall asleep at night.”
6. Adjust your schedule
If you’re traveling outside of your own time zone, Rohrscheib recommends adjusting your sleep schedule a few days before you leave to make the transition easier.
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“Taking small amounts of melatonin when you want to sleep while traveling can also help reset your body clock,” suggests Roscheib.
Experts recommend avoiding electronic devices for at least an hour before bedtime. (iStock)
“Taking melatonin a week before you leave can help reset your body clock more quickly.”
7. Limit Screen Time
“Avoid using electronic devices like smartphones, tablets and laptops at least an hour before bedtime,” Seely said.
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“The blue light emitted from screens can interfere with the production of the hormone melatonin. Regulating sleep“
Roscheib also recommends avoiding bright lights, especially those from electronic devices, for an hour before going to sleep at your destination.
