For travelers on the go, creating an environment conducive to healthy sleep can be complicated, especially if the sleep setting is unfamiliar. Fortunately, healthy sleep can be achieved in every corner of the planet.
Global Variations on Sleep Time
When travelling you want to feel your best to enjoy experiences offered by a different environment. To feel your best, you need quality sleep. For travelers, sleep schedules are challenging as they contend with jet lag, new time zones, and other internal adjustments. Add in different customs and foods, and sleeping away from home can seem impossible. While it may not be ideal, there are some things you can do to make your sleep better while traveling.
Intuitive sleep patterns usually follow a day-night cycle. As much as possible, try to keep to this schedule. You may feel like napping to recover from jet lag. If you choose to nap, keep it brief: just 20 to 30 minutes so that you can still sleep later that night. Try to stay active during daylight hours to sleep better at night. When it comes to sleep around the globe, sometimes the best answer is the simplest: be consistent. Make sure you listen to your body and make adjustments if you’re not feeling your best in the morning.
Food and Drink
Nourishment can also have an impact on your sleep, but food and drink are important to cultural practices and the travel experience. When trying new foods and customs, keep in mind a few key rules to protect your sleep.
- Limit alcohol at least 4 hours before bedtime. Know that if you choose to drink alcohol late into the night it will affect your sleep.
- Be aware of when you eat: a large meal close to bedtime can be uncomfortable and make it difficult to sleep.
- Avoid spicy and sugary foods close to bedtime.
- Avoid caffeine at least 6 hours before bed.
These rules can be challenging while travelling across cultures where it may be common to eat late in the evening or have coffee after dinner, so make adjustments where you can. When eating late, choose light fare and small portions, and order decaffeinated coffee or a non-alcoholic drink. Plan food adventures earlier in the day so that new, unfamiliar food has time to settle before bed. If you are having difficulty sleeping after trying late/early dining times, try eating closer to your regular schedule and adjust slowly. Sleep is partially triggered by internal cues based on when we eat. Go ahead and try the local fare. Just be aware of timing and quantity to protect your sleep! While the occasional indulgence won’t ruin your sleep forever, be aware of the potential effects.
Ideal Sleeping Environment
No matter where you are, your sleeping space matters. To cultivate a healthy sleep environment, you should only spend time in bed when you are trying to sleep. Lounging in bed without sleeping trains your body to see the space as a place for activity rather than rest.
Aim to make your sleeping environment as comfortable as possible. As it is impossible to foresee all potential situations you may find, be prepared and pack along items that will help you sleep: an eye mask to block out the light, ear plugs to block out noise, comfortable sleepwear, and any items used for your nightly routine.
What We All Have in Common
Whether you’re in the Southern or Northern Hemisphere, closer to the Poles or Equator, there are some universal rules of sleep that every traveler can use: technology before bed is not recommended, consistent sleep is restorative, and it’s important to prioritize comfort. Above all, make time for quality sleep. Travel and compromise go together – enjoy your travels but mind your sleep health!