Sleep Patterns That Help Me Sleep Better When Traveling

I have visited all seven continents, which means that I have slept in different time zones and in different situations. After trying to sleep on cruise ships, on airplanes, and in cities that come alive at night, I have the perfect sleep routine that helps me fall asleep no matter how disrupted I am after jet lag.

I used to be able to curl up in my suitcase and sleep in the middle of the airport in seconds, but as I got older it became more difficult to sleep away from home . Here are the strategies I use to get a good night’s sleep so that I have the energy to explore my new destination:

  • Bring comfortable clothes to sleep in . For me, it’s Batman leggings and an oversized T-shirt, or, if I’m in a humid climate, shorts and a T-shirt. If I think I’m going to get cold at night (which is sometimes around midnight or 1am when the temperature is colder, I put the sweatshirt at arm’s length from the bed.
  • Prepare carefully for bed. It’s easy to get carried away with my plans for tomorrow, but being in the moment I’m getting ready for bed helps my mind to start shutting down and going to sleep. For example, when brushing my teeth, I focus on what I’m doing and try not to be distracted.
  • Relax with a soothing effect . If at this stage I still do not feel ready for sleep, I will do something that will put me into a state of sleep. I alternate four options: messaging with a guy, reading, yoga, or deep breathing with the Breathe app .
  • Don’t get distracted . Instead of a sleep mask, which is only good on one side, I cover my eyes with a light scarf to block out the light. I sleep soundly so noise from traffic or people talking usually doesn’t bother me, but if you are sensitive to sound, throw earplugs in your bag or use a white noise elimination app.

It took me a bit of trial and error to find the bedtime regimen that has always helped me when traveling. If you want to find what works for you, try it at home before heading out on your next trip.

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