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18 Tips for the Christmas Traveler to Sleep Like a Baby
Christmas is almost here, with all the wonder and flurry that itrepresents. Traveling to other destinations to celebrate can beboth exciting and tiring, too, if not adequately prepared. These18 sound suggestions will encourage you to have restful traveland rejuvenating sleep.
Sleep... the all-important elixir of life!
Though the average adult typically needs eight hours of sleepeach night studies show that our hectic North American lifestyleis contributing to sleep deprivation. Many people are shorteningthe amount of time they allot for sleep to accommodate theirbusy lives, even at the risk of their health and safety.
Sleep is a vital function... not a luxury to be frivolous with!
All humans need two types of sleep; Non-Rapid Eye Movement sleep(non-REM sleep) and Rapid Eye Movement sleep (REM sleep). Ourdeepest physical rejuvenation comes during NREM sleep, when ourbodies and brain slow down the most, occuring in the first thirdof our sleep period. Our mental and physiological rejuvenationoccurs during REM sleep, a time of fast eye movements, veryactive brainwave patterns and dreaming. This period is longerand occurs during the second half of our sleep cycle. Withoutthis quality sleep, a deficit grows and we suffer theconsequences.
You may already have had experience with how challenging sleepcan be for travellers, many averaging only six hours of sleep anight. Changing time zones disrupts our internal body clock,interrupts our familiar food and exercise patterns, resulting indisturbed sleep and deprivation.
When travelling to a different time zone, our internal(circadian) clock needs time to adjust. Jet lag is createdbecause our internal systems need time to adjust, the sleep andwake cycle adjusts at one rate, while temperature rhythm changesat a different pace. Due to time zone changes, you may be wideawake on "home time" while the place you visit is sound asleep,and visa versa. I will always remember looking over at myhusband sound asleep beside me as we toured Paris... daytimethere, but nighttime back at home!
18 Tips to relax and sleep like a baby when you're away fromhome include;
1. Take familiar, feel good home items that encourage you tofeel "home away from home" such as your pillow, family photos,candles, aroma therapy bath products, etc.
2. Supplement your reduced sleep with short naps (even onChristmas Day) because a little sleep is better than none.
3. Ask for a room away from noisier areas (elevators,ventilation systems, stairwells and lounges).
4. If travelling for only a few days, it may be more beneficialto keep your internal body clock on your own 'home time' than totry and adjust. This includes sleep times as well as meal times,because even your stomach has to adjust during travel.
5. Be smart around the use of stimulants, such
as coffee to keepawake. Time your consumption to when you need a lift, but notclose to needing to unwind. Though many people like to have afew drinks to "unwind," alcohol consumed within 3-4 hours ofbedtime can actually disrupt sleep quality. Instead, drinkcamomile tea or steamed milk for their relaxing, sleepy effects.
6. Avoid eating a big meal before you want to sleep or your bodywill get busy digesting, rather than slow down to replenish! Ifyou really must, eat smartly and sparingly, choosing foods thatwill not produce stimulating effects.
7. Plan gentle evening activities that will induce sleep (soavoid TV news, etc).
8. Though exercise close to bedtime is thought to tire you outit can stimulate you awake instead. A restful session ofprogressive relaxation stretches or yoga poses, however, will dothe job of mellowing your mind and body for sleep.
9. If you're tempted to take a pharmaceutical to induce sleep,talk to your family doctor first and know possible side effects.As an alternate, Valerian is a natural remedy to promotedrowsiness.
10. Spray your pillow with aroma therapy lavender mist infusedfor its relaxing effect.
11. Languish in a soothing bath infused with lavender... sigh.
12. Set your environment to maximize sleep... close thedraperies, set the temperature to cool rather than warm, placethe "Do Not Disturb" sign on the doorknob and hold all phonecalls.
13. Wear snuggly, loose-fitting cotton socks to bed... thisdefinitely helps me sleep better!
14. Wear an eye mask for extra darkness.
15. Travel with a portable CD or digital player and listen tonature music or a relaxation meditation to unwind!
16. Earplugs are a blessing to mask unfamiliar sounds... andsnoring, too!
17. This might sound funny but, if a busy mind keeps you awakeinterrupt it as though you are boss and say, "No, this is notthe time to sort things out, this is my time to sleep andreplenish! I'll sort those details out tomorrow when I am restedand able to think clearly." Stand your ground... it might take alittle practice!
18. If you toss and turn for more than 20-30 minutes get up,read or listen to your relaxation CD until you feel drowsy, thentry again.
There you have it, a long list of ideas to implement while youtravel to induce quality relaxation and deep sleep. I put my owntips to good use recently... you can too.
Happy travels! May you have a lovely Christmas... and sleep likea baby, too!
About the author:
Carolyn J. Clarke - with husband Richard, we can support you tohave a fulfilling life and relationships, first with yourselfand with others. We are the creators of the Inner FitnessŪ(Canada) series of guided meditation CDs.http://www.youcanrelaxnow.com
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