How to Sleep Better: 10 Tips for the Frequent Traveler

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5.)  Create an Environment Conducive to Sleep

Reduce any artificial light in the room to a minimum, set the thermostat to a neutral and comfortable temperature, and do what you can to maintain a noise-free environment.  In addition, obtain the mattress and pillow that best suits your needs for optimal sleep comfort, whether they’re firm, soft, or memory foam.  Many hotels now have a selection of pillows, which makes getting the right pillow far easier when traveling.

6.)  Use the Bedroom for Sleep and Only Sleep

Using your bed and bedroom exclusively for sleep will help your brain associate the environment with rest.  Try to avoid using your bedroom for anything else, be it watching TV, exercising, working, reading, or using electronic devices.

7.) Schedule Your Meals

Eating plays a large role in one’s sleep cycle.  Plan to finish your last meal three hours ahead of your normal bedtime to give your body enough time to digest the meal and stabilize your energy levels.  Failing to follow a healthy eating schedule can result in overeating throughout the day and its unfortunate consequences.


8.) Eat Healthy Foods

Don’t just eat at the right times, eat right altogether.  Sugary foods cause energy spikes and throw your body’s energy levels off course – avoid them in the afternoon and evening.  Eat a meal balanced with carbohydrates and proteins to prolong your fullness and avoid overeating.  Stimulants and depressants, including caffeine, alcohol, and nicotine, should be avoided in the afternoon as well.

9.) Exercise

Exercising regularly helps the body consume excess energy.  In some cases, exercising in the afternoon can create an exhaustion right around bedtime, sufficient to knock one right out. Studies have shown that those who exercise frequently achieve greater quality sleep and need less of it.

10.) Schedule Flights that Align with Sleep

It’s far easier to fall asleep on a trans-Atlantic flight departing at 9 or 10 p.m. than one leaving at 6 as it will be much closer to the time at which your body expects to go to sleep. While this is not possible for all flying, taking advantage of an airline’s schedule where- and whenever possible will help you get the maximum amount of sleep on board.


While each of these tactics will help you rest easier and feel better throughout the day, a combination will help you achieve maximum rest benefits in the bedroom.  Should you need some additional help getting to sleep, consider taking melatonin, a naturally produced hormone that helps regulate your body’s sleep and wake cycles.  Sweet dreams.



(Photo: Accura Media Group)

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