Does your work take to places where you get to stay in a hotel room while on a different time zone? You probably agree with me that travelling can severely disturb your sleep. An article in a magazine inspired me to share some tips with you how you can still enjoy good night sleep away from home and what tools you can pack with you.
There are a few aspects that disturb our sleep:
- the body being jet-lagged
- mattress too soft/hard
- pillows too bulky/too thin
- the noise outside, inside the building, i.e. lifts, occupants next door
- and if you are into the “woo woo” stuff – the energy is not right
What is the worst one for you? Just curious.
You may agree that the first night is the worst one until you get familiar with the new environment. Here is seven tips to help you enjoy a good night’s sleep when on a business trip.
Jane Chung, a software engineer at sleep and meditation app Calm, shared a few her tips how what she brings with her when staying away from home. And I, from MyIdealvVilla, added what helps us to have a good rest and what we offer in our Wellness villa.
1.Pack your Sleep Travel Kit with you
My husband and I like travelling, and over the years we made a list of things we must pack so we have a good night’s sleep. And on our last trip across Europe last year we were grateful we had it even for our little son. So a sleep mask, earplugs, Jane Chung has even a thermometer, a black tape to block any blinking lights, blue-light-blocking glasses.
2. Sleeping like at home
Did you know Olympic athletes travel with the beds? It may not always be practical, but I highly recommend to bring your own pillow. We also take our grounding mat that doubles up as grounding sheet on your desk when working and while you sleep and a Kenko seat which again doubles up as seat when driving/on the plane and a mini-mattress topper at night. Why grounding plays a role? What’s more, if you try to recreate the environment you usually sleep at home, you may have a better sleep. Ahh, and take your favourite pyjamas too 🙂 Jane Chung recommends to play white or ping noise on the Calm app which may help to block any outside noise. If that is not helpful, earplugs will do 🙂
3. You need (sun)daylight daily for good sleep!
You may know this already, allowing the body to get some daylight helps regulate our circadian rhythm, production of serotonin and melatonin. Dr Joe Dispenza in the series Rewired, episode 10, explains this process well. Depending on how far you are travelling but sometimes it is tough to get out during the day, right? So, in this case, it is vital to reduce the usage of digital devices – i.e. phones, laptops, TV. They will help you to adjust to the new time zone.
4. Limit light at night to better sleep
The blue light from any electrical devices messes our natural bodily functions and with melatonin. So, wear blue-light-blocking glasses in the building and use a black tape to block any blinking lights in the room Jane Chung advises. Make sure the room is entirely dark; most hotels have black-out curtains. And if that is not enough, an eye-mask.
5. Cool room temperature is ideal for good sleep
18ºC is perfect not only for staying asleep but also for falling asleep. Sometimes the aircon may be broken, so you may need to get creative how to trick your body and lower your temperature: opening the window, cold, wet towel on your head/neck and using the sheet only as a blanket.
6. Meditation, meditation
It’s been very trendy the past few years here in the West, but in ancient Asia, this has been a norm for centuries. What meditation essentially does is to help you lower the stress hormone Cortisol, which allows you to sleep. My husband and I are back meditating for varies reasons. I used to follow Deepak Chopra’s 21-day meditation challenge, which I sometimes still do. The apps Calm or Headspace provides guided meditations. Or quietly sitting down and observing breath. My husband prefers the Vipassana style.
7. Hydrate more during the day, less in the evening
I recommend getting your body hydrated throughout the day. Make sure that you drink half of your recommended fluid intake by midday. I recommend pure, clean, filtered water. And your very last drink about an hour before bedtime. This schedule ensures you you are not woken up in the middle of the night for frequent visits to the toilet. According to F. Batmanghelidj, M.D., there is another way to help aid sleep. He recommends drinking a full glass of water and then put a few grains of salt on your tongue and let it stay there; you will fall into a natural, deep sleep. Salt acts as a natural hypnotic. Don’t use salt on your tongue unless you also drink!! When travelling, avoid buying water in plastic containers! It’s bad for the environment and your pocket. Even though you can write it off. Why not taking a reusable bottle with you? I use this one.
Working abroad in a wellness villa
Why not taking your work abroad and stay in a sunny place? Hiatus‘s new way business people take a holiday. MyIDEALvilla will take care of your wellness needs. Better sleep – we have the pillows, the mattress toppers, the duvets – and better hydration with Pi water and of course, the sun in Spain help you be more productive, be more focused, have more energy, and look & feel younger. Aren’t there enough reasons to book?
My wish for you is that you schedule sleep as any other business activity. Sleep is vital for your body performance – from memory, digestion, physical performance and anything in between.
Via: Hampshire Living Magazine, December 2019, Travel into a land of nod, page 80-81.
F. Batmanghelidj, M.D, Your body’s many cries for water. You are not sick; you are thirsty.
Helping you to take a break or a hiatus with added value!
PPS: Thank you for supporting a local business in Hampshire, UK.