General Tips for Sleeping While Traveling
- Comfort is key. Wear loose clothing and layers. You want to be able to put on a sweater or take it off, so you can stay comfortably warm or cool no matter the temperature of whatever you’re traveling in. Wear shoes you can easily slip off, or loosen the laces.
- Wear a sleep mask to block out light.
- A nap longer than 30-45 minutes may put you into a deep sleep. Deep sleep is more difficult to wake from, so only sleep for longer than that if you’ll be traveling overnight or for several hours.
- Bring earplugs or noise-canceling headphones to block out engine noise, crying babies, and loud conversation. I suggest headphones. They block noise a little more.
- Stay hydrated – with water. This tip is especially important for air travelers, as the low humidity inside the cabin makes you more prone to dehydration. However, water helps all travelers stay healthy and prevent sickness. If you choose to drink alcohol, limit it to one glass so as not to interfere with your sleep.
- Pack healthy snacks that are low in sodium, such as the ones we include in our list of foods to help you sleep better.
- Bring a neck pillow to help you sleep comfortably upright, and a blanket to give you extra padding if necessary.
- Don’t cross your legs as it restricts blood flow.
- Position your body for optimal sleep. You want to allow your muscles to relax, and to keep your spine as aligned if possible.
- Ask the flight attendant if there are extra seats that you can use to stretch out. With extra room, you can get in a more comfortable position.
- Take some Melatonin. It comes in 3 and 5 mg. Use as little as possible to help you sleep.
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