Good health and a great vacation do not have to be mutually exclusive. Rather, learning to rest and recharge – especially through getting quality sleep – is essential for unlocking the full potential of any adventure. Read on to discover the benefits of prioritizing sleep when you travel, and why it’s an essential part of the travel experience.
1. Rest and Recharge: Unlocking the Power of Sleep
- Shift Your Sleep Pattern – The body functions cyclically, optimizing its performance at certain times of the day. Try switching up your sleep pattern and aim for more bio-aligned and productive sleep. To do this, first, find out which age group, gender, and lifestyle you fit into. Then tailor your sleep needs based on this information.
- Bedtime Rituals – Rituals help ease the transition between wakefulness and sleep. They can help unwind your mind at the end of the day. Whether it’s taking a warm bath, writing in your journal, doing some yoga stretches, or reading, the important thing is to keep consistent. By creating a tranquil environment with no distractions, you can make the transition easier.
- Eat and Drink Responsibly – Avoid foods that may impede sleep, such as caffeinated beverages, sugary snacks, heavy meals, and alcoholic beverages. Instead, eat and drink light, nutritious meals that energize the body and help it relax. Chia seed pudding, warm almond milk with cocoa, and steamed fish are all recommended sleep-friendly foods.
- Sleep Practices – Make sure to create a sleeping schedule and stick with it. Wake up and go to bed at the same time every day to help the body develop a natural circadian rhythm. Before bed, switch off any gadgets and avoid stimulating activities like watching TV or playing games. Also, try to take naps during the day if needed, but don’t nap too close to bedtime.
- Light and Dark – Fittingly, darkness is essential for sleep. Use blackout curtains and don’t watch bright screens such as phones, tablets, or computers before bed. To help the body adjust to day and night, expose yourself to natural light during the day and avoid it in the evening hours.
2. Weary Travelers: Recognizing Signs of Sleep Deprivation
Every once in awhile a weary traveler appears – you can easily recognize them by their drooping eyelids, slow-moving behaviors, and overall lack of energy. It’s no surprise – sleep deprivation is a condition that all of us face on one level or another.
Left unchecked, this lack of adequate rest can take its toll, making us feel excessively drowsy or completely exhausted. With that in mind, here are some common signs of sleep deprivation that you should try to look out for:
- Lack of focus and difficulty concentrating
- Impaired reaction time
- Decreased alertness
- Moodiness and irritability
- Depression-like symptoms
The best way to combat sleep deprivation is simply to get the recommended amount of sleep for your age. For adults, that’s usually somewhere between 7 and 9 hours per night. If you do not get these hours of rest, you should definitely look into ways to improve your sleeping habits. That could be anything from creating a nighttime routine to taking melatonin supplements.
It is easy to overlook the effects of sleep deprivation, but doing so could lead to disastrous results. Be aware of the signs, take the necessary steps, and get as much rest as possible.
3. Prioritizing Sleep: A Necessity for Healthy Travel
As anyone who leads an active lifestyle can tell you, getting enough sleep is a key ingredient to staying in top shape. Sleep helps you stay focused, gives you energy, and keeps your body functioning optimally. Unfortunately, on the road, cramming in every activity can take precedence over making sure you are adequately rested. But prioritizing sleep while traveling is vitally important for maintaining optimal physical and emotional wellbeing.
Here are some tips for helping get enough rest while on the road:
- Create a routine: Establishing a general schedule can help keep you on track and get your body used to a rough sleep schedule.
- Limit the stimulation: Don’t use screens late at night or any other activity that will throw off your sleep habits.
- Take power naps: Taking time for several power naps throughout the day can help make up for lost rest.
- Go outside: Vitamin D from natural daylight helps your body fall into a healthy, restful sleep.
Some Caveats
Depending on how much energy you are expending during your travels, rest requirements can vary. Never forget to listen to your body! Just like eating and drinking, rest is something that needs to be factored into your trips—at the cost of a few hours of sightseeing, your longer-term wellbeing will thank you.
Additionally, for those with jetlag, implementing some of these tips may be subject to more sleeping difficulty than usual. A few key strategies can help alleviate the impact of jetlag:
- Hydrate adequately.
- Stay relatively active.
- Plan for extra rests if needed.
For anyone traveling to different timezones, it may take a few days to get used to the new environment. But doing whatever you can to foster rest and recovery every day is key to maintaining a healthy lifestyle while living on the road.
4. Taking Back the Night: Strategies for Refreshing Rest While on the Road
Creating a Sanctuary Away from Home
No matter what length of trip you’re taking or where you’re headed, taking back the night is imperative for recharging your body and mind. Here are some strategies you can use to restore what the day might take away:
- Wing it with colors: Have you ever noticed that a particular color invokes a certain emotion or feeling? If there’s a room that needs an extra boost of zen, why not draw inspiration and add splashes of colors that evoke tranquility? Think lavenders, forest greens, or light blues.
- Surround yourself with the essentials: A candle may do wonders for creating a soothing atmosphere. If you plan to be away for a longer period of time, try packing a few travel-size toiletries and snacks like energy bars or nuts that will help you be comfortable in your temporary home.
When it comes to sleeping:
- Try to find a windowless bedroom- With the dizzying life that comes with travel, you may find yourself needing to catch a few z’s in the middle of the day—find a windowless room to clamp out the intrusion of light.
- Exploit the bed for what it is- Take full advantage of the mattress and blankets as a means for a temporary escape—spend ample time in bed reading, listening to music, or watching tv, though try your best to draw the line when it comes to your laptop or phone.
Before setting off on your next journey, arm yourself with strategies for taking back your night and ensuring restful sleep. With a little intentional preparation, you’ll be sure to return home restored and energized.
Give yourself permission to prioritize rest while traveling. Let go of what others think, and tap into the things that will help you recharge. Sleep and rest will help you soak in all the local experiences, and make sure that the journey can bring you closer to a healthier and overall better travel experience.
