Travel acquaints you with multiple places, versatile cultures, and mouth-watering delicacies. But, there are inevitable setbacks and health issues that travelers experience. If you’re a traveler who likes to explore often, you realize the difficulties in sleeping and the constant shifts in the circadian rhythm. A desire to attend concerts and events when traveling along with sports events creates a desire to maintain positive sleep cycles. A change in the time zone is likely to affect your sleep cycle and lead to disturbances in adjusting to the new one. Also, you may end up staying up all night and feel drowsy the following day. With the right tips and effective strategies, you can tackle sleep-related issues while traveling.
1. Stay Active
While traveling, you are less likely to stay active or get some exercise. If you’re experiencing sleep issues on your trip, it’s better to take out some time for mild to moderate exercises. Also, you must try to walk instead of drive to reach the scenic routes or popular attractions. Physical activity can make it easier for you to sleep on time and for longer durations. Find out if your hotel has a gym and go for a quick workout session before passing out. Or, maybe you can resort to home-based workouts like plants or squats or get the blood rushing in your body. Walk to the concert or show you attend rather than hailing an Uber.
Exercise is likely to rectify the issues in your sleep cycle and bring the circadian rhythm back to normal. But, try not to work out before hitting the bed as it can lead to opposite effects. The stress and adrenaline rush due to the workout might interrupt your sleep when performed at night.
2. Opt For Herbal Therapy
Another way to tackle the issue of sleeplessness or daytime sleepiness while traveling is through herbs. You might try the herbs that curb insomnia or other sleep disorders. Also, herbal extracts are an effective way to reduce the symptoms associated with lack of sleep. Some herbs like chamomile or lavender can increase the levels of the sleep hormone and improve outcomes. You may include a cup of chamomile tea in your bedtime routine to tackle sleeplessness. Along with this, some lavender-infused essential oils enhance your sleep cycle and limit disturbances.
Other herbs to try for this purpose are valerian and lemon balm. Try to get authentic extracts in the form of tea, pills, or even tinctures for your sleep issues. Not only will it improve your sleep, but it also benefits your body as a whole.
3. Take Supplements
Long travel journeys and constant shifts in the time zones can affect your sleep cycle. Also, it leads to symptoms like daytime drowsiness, persistent headache, and confusion. Grab the right supplements and accelerate the sleep routine in no time. Some supplements like melatonin aid in better sleep and mental health. This is because your sleep cycle functions on the levels of melatonin in your brain. Other supplements like Gamma-aminobutyric acids, CBD, and glycine pills might be of great help. You can get the CBD gummies for sleep and ease down the sleep issues right away.
Such supplements are easy to use and provide immediate results. Hence, you don’t need to compromise on the travel experiences due to sleeplessness and lethargy. Make sure to consume the supplements in the ideal dosage to prevent the side effects.
4. Create The Ideal Environment
The kind of sleep environment you adapt to matters a lot in the quality and duration of sleep. You must work on the surroundings and make them appropriate for your sleep routine. Start with creating a dark, light, and cool atmosphere in the room. Also, opt for comfortable bed sheets and pillows to prevent any aches or pains. You can use the sleep essentials like sleep masks or earplugs to facilitate the sleep routine. Try to keep your phone or other electronic gadgets away at least 30 minutes before you hit the bed. That way, your body releases adequate melatonin and signals the brain for efficient sleep.
With proper sleep hygiene, you can enhance your sleep cycle and achieve the ideal sleep. A few minutes of meditation or stretching can initiate sleep and minimize the disturbances in between. Modify the sleep surroundings to improve both the quality as well as the duration of rest.
5. Follow Your Bedtime Routine
Every person has a specific bedtime routine that prepares the body for sleep. When you reach the destination, try following the same pattern irrespective of the time or conditions. Whether it’s the skincare regime or that before-sleep snack you eat, you must do it all to prevent sleeplessness. It initiates the sleep cycle and increases the release of sleep hormones in your body. Try to follow the usual routine and skip the alcohol before sleeping. Not only will it keep you away from hangovers, but it also signals your body that it’s time to sleep.
Sleeplessness is one of the significant issues that travelers often face during long journeys. If you relate to insomnia issues while traveling, you must find reliable ways to overcome them. Start with getting some exercise during the daytime to fuel your body and stimulate muscle growth. Also, you can resort to the herbal extracts that alter the sleep routine and bring it back to normal. The sleep supplements like CBD and melatonin also work in the same way to provide a relaxing bedtime routine. Work on your sleep surroundings and make them appropriate for your sleep.