As an airline pilot, I developed a list of sleep tips.
This is because I have to spend many nights in hotel rooms, and I should always have a good rest when flying.
Many of these leisure tips can also improve your sleep at home.
In addition to these great travel tips, there are some key travel accessories that I use to ensure a great night’s sleep. They help, recovering from a jet lag or sleep in unusual hours, even in the most noisy places.
The main reasons why people feel bad in hotel rooms:
* Noise
* Easy
* Temperature and humidity
* Inconvenient pillows
* Uncomfortable bed
* Recovery from jet lag
* To be in a strange place
* Hunger
* Do not use sleep strategies
# 1- Work with noise
Noise can be the biggest obstacle to rest. The good news is that you can make some noise to get a good rest at the hotel.
Getting a good night’s sleep in your hotel room begins when you drive up to your hotel.
Pay attention to potential sources of noise near the hotel.
When you check in, before giving you your task for a room, ask for “room enough”. If the highway or airport is on one side of the hotel, point it out and ask for a room on the other side of the building.
When I go outside my room, I stop and look at the area of potential sources of noise.
If my room is in a bad place, I can't even enter the room. I just go back to the table and politely ask for a room in a quieter place.
The only way to guarantee a good rest in a noisy place is a car with white noise.
If I gave you only one sleep tip, it would get a car with white noise. This is a must-have travel accessory.
A white noise machine allows you to sleep in noisy places, creating background noise. This background noise is not recorded in your mind and masks noises that interfere with sleep.
# 2- Work with light
Curtains in hotel rooms rarely close completely. Use a few clothes pegs to secure the curtains.
Another thing that will help you sleep in a room with light is a good sleep mask.
# 3- Work with temperature changes
Properly adjust the temperature as soon as you get to your room. This is because if you wait until you go to bed, you may wake up because you are too hot or too cold.
Sometimes hotel air conditioners create noisy ringing sounds when they are turned on and off. If you have a white noise car, this is usually not a problem. If you do not, you can try to get a quieter room.
# 4 Working with uncomfortable pillows
One of the most difficult parts of adapting to another bed is not the bed itself. These are pillows. Pillows in the hotel are rarely what you are accustomed to at home.
There is a fantastic solution for this that made a huge difference to me. You can get a small pillow for traveling memory foam, which gives you a flat pillow wherever you sleep.
# 5. Work with uncomfortable beds
This is also what you want to find out as soon as you get to your room. Not when it is late, you're tired, everyone is ready for bed and when there are no more rooms.
As soon as I sit down in my room, I sit down and lie on the bed to make sure that it is comfortable. If this is not the case, I go back to the reception and ask if they have rooms with newer beds.
# 6. If you come back from Jet Lag. This is an important factor after long voyages to the east / west.
This is an extensive topic that I have written a little about. On my website you can find strategies for jet lag.
# 7. Make sure you are satisfied with the cleanliness of the room.
Regardless of whether it is perceived as a reality, if you think that the room or bed in which you sleep is not clean, it will affect your sleep. This is especially true if you think that the bedding is not clean.
You can easily bring your bedding using a contour pillow and a dream. Dreamsacks are silk pads, comfortable in light weight.
# 8- Do things just like at home.
Create a routine and environment as close as possible to what you are accredited to.
Make sure your room reflects your smoking preferences.
Design and practice your routine before sleep. Studies have shown that you can teach your body and mind to relax and get ready for bed. If you do this both at home and during the trip, you will most likely fall asleep more easily.
Keep your sleeping time and reduce other responsibilities before trying to go to bed. You should avoid worry or work in your bedroom.
# 9- Manage your hunger.
If you are hungry before bedtime, eat a light snack. Otherwise, your hunger can delay your falling asleep.
Having some snacks in your hotel room requires some advanced planning, except that the mini bar prices do not bother you.
Do not eat heavy food before bedtime. It will disturb your sleep, because your stomach will be busy digesting food.
Here are some snacks: dried fruit, nuts, candy bars or candy bars.
If you drink before bedtime, drink a small amount of water.
Avoid alcohol and caffeine for several hours before bedtime.
# 10- Do not watch the clock.
Turn the clock so that you cannot see it. If you have trouble sleeping, your understanding of time and your thoughts about how late or how soon you need to get up will make it more difficult to sleep.
Make sure you have multiple alarms set and do not worry about overflow. I usually get a wake-up call, set the clock in the room, as well as the clock for travel.
If you can not sleep for 30 minutes, do not leave yourself in bed, trying to sleep. Instead, stand up and do an exercise to help you relax.
# 11 - General
Studies have shown that there are two basic lifestyles that can promote good sleep:
Exercise regularly. This will help you sleep better, but it is important not to get too close to sleep. Otherwise, you will not cool down and relax in time to make you fall asleep.
Eat a balanced diet. This will help your health, as well as improve your sleep.
This is just a quick overview. I highly recommend that you read my full article on the purpose of sleep before you go on your next trip. Print it out and take it with you.
If you visit my website, you will also find extensive reviews of travel accessories mentioned in this article.
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