Everyone loves to travel, but we always miss something about home. For many people, the thing that they miss the most is the comfort of their own bed. It can be difficult to get an adequate amount of quality sleep while traveling. Whether you are trying to catch some Z’s on an airplane or trying to figure out which sleeping position works the best on your hotel mattress, sleeping on the road can be a challenge for many people. Here are a few tips that could help improve your sleep next time you travel.

Plan Ahead

If you know that you are going to be traveling across different time zones, it is a good idea to start shifting your sleep schedule ahead of time. About three days before you depart, start shifting your bedtime earlier or later depending on which direction you are headed. You should aim to adjust your schedule gradually, by about one hour a night. 

The Two-Day Rule

As the name implies, this rule is for places that you only stay in for two days. If you are traveling through, it is best to try and keep your own schedule instead of trying to adjust. Your body won’t be able to adjust its circadian rhythm quickly enough for it to be worth your while, especially if you are about to move on to a different time zone. 

Do As The Locals Do

It is best to try and sync your sleep schedule with the locals of your destination. If you are traveling and it is going to be nighttime when you land, it is best to try and stay up on the plane and sleep once you land. You will adjust faster than if you sleep the entire plane ride and are awake your whole first night. 

Start The Day Right

When you wake up in the morning, taking a hot shower and doing exercise sends signals to your brain that the day has started, and it is time to get going. The increase in core body temperature during these activities helps get your circadian rhythm in alignment with the time of day, leading to better sleep for the rest of your stay. 

Take Melatonin 

Melatonin is a hormone that is naturally produced in the body and rises about 2 hours before your regular bedtime. If you are traveling, your body might not be producing melatonin in alignment with your sleep schedule. If this is the case, you can get melatonin as an over-the-counter, natural sleep aid. 

Jacksonville Sleep Center

If you have trouble sleeping while traveling, you’re not alone. If you would like to learn more about how you can improve your sleep on a vacation, schedule an appointment or click the link at the top of the page to find more information on how to get the rest you need.