Sleep better on the go: Tips for a good night's sleep on vacation

Our sleep-wake rhythm is very sensitive: Extreme situations such as traveling - perhaps even across several time zones - influence how we sleep and how we feel.

Nevertheless, travel is becoming more and more part of everyday life and is an integral part of life for many people. Business travel requires that we do a lot while dealing with a stressful schedule. But we also want to be in top shape on vacation so that we can really enjoy the time.

No matter why you have to (or want to) travel: It is extremely important that you sleep well with all the stress and change. Our sleep is not only important for performance, but also for our health. We also recommend ear muffs for sleeping

Best Ear Muffs for Sleeping in 2020

How does sleep deprivation affect?

You might be thinking now: what bad can happen if you don't sleep so well?

Studies show: Even if you only sleep about an hour and a half less than usual, this reduces alertness during the day by a third!

Severe fatigue affects memory and the ability to process information.
Overtiredness leads to mood swings, emotional instability and attention deficits.
It also increases the risk of accidents.
These are just a few of the reasons why it is worthwhile to ensure a good rhythm on vacation and when traveling and not to neglect sleep.

What to do before you travel to get a good night's sleep

I myself am the worst example: every time before a trip I am so excited that I cannot sleep. Accordingly, the days of travel are usually exhausting.

Make sure to do all the important preparations very early (packing, printing out tickets, ...) so that you can then relax a little. Try to get enough sleep.

Especially on the day before the big trip, it is very important to get a good night's sleep so that you can start relaxed.

1. Plan ahead
This includes very obvious things like packing your suitcase and confirming your flight and hotel reservations, but also saying goodbye to the family. A little planning will help you a lot!

Delaying things until the last minute increases stress and can rob you of sleep.
Also make sure you get to the airport or train station on time.

2. Pack yourself a sleep kit
Your sleep kit should include: ear plugs, a comfortable eye mask, blue light filter glasses, possibly a neck support or travel pillow and headphones so that you can listen to your favorite music.

So you are always ready for a nap! In hindsight, you will definitely feel better, even if you only spank your ear for 20 minutes.

By the way, there are far more suitable places than you might think. Waiting areas, car journeys (if you are not at the wheel yourself), but also on the plane itself.

3. Exercise and eat right
The day before a trip is not an ordinary day for many - but it should be. If you have planned well in advance, you don't have to do all sorts of things the day before.

Also, make sure to eat or exercise as usual. This is how you make sure that you sleep well the night before departure.

4. Put on something comfortable
Above all, you should feel comfortable when traveling. Those who travel very often and over long distances will also rethink their wardrobe over time.

What use is it to look chic if everything tweaks and tweaks while sitting?

Tip: Wear something comfortable and loose. However, it is best to have several layers. You never know if it is warm or cold at the airport, on the plane or on the train.

5. Don't get stressed
By nature, journeys are usually strenuous and chaotic. Therefore, you should change your attitude in advance. There are often delays - it is best to be prepared for it right away.

Then you can really only be positively surprised. Don't let yourself be stressed unnecessarily by things that you can't change anyway.

Travel relaxed - that's how it works
Traveling is usually turbulent and uncomfortable - you can't change that. These include long flights, poor seating, turbulence and missed connecting flights.

But what you can change is your attitude towards it. Lao Tse already knew:

"Change your thoughts and your life will change."

Here are a few other things that can help you:

1. Make yourself comfortable
It's best to take a pillow or a thin blanket with you. Often you can also use your own jacket or scarf as a throw in case it is cool or drafts on the trip.

A C-shaped pillow stabilizes the head and also prevents you from getting a stiff back. If possible, take off your shoes or at least loosen the shoelaces. This allows the blood to circulate more freely again.

2. Drink enough
There are many things that do especially on a trip

e people difficult to drink enough. It is essential to counteract dehydration, especially in strong drafts or dry air in an airplane.

Tip: Therefore, never travel without your own water bottle. You can easily fill this up on the spot. This will also make sure that you drink regularly.

3. Make a good choice on the airline or the train
Sometimes we make traveling difficult for ourselves. In an attempt to save a little or to be on the road for a shorter time, we often choose the wrong travel provider.

Both when flying and when traveling by train, you can usually choose which provider to choose. Everyone knows that low-cost airlines offer great prices, but not necessarily legroom or good service.

4. Sleep wisely
Even when traveling, taking a short nap can help you feel fresh and refreshed. The important thing: don't overdo it any longer.

You should also take a short nap on short flights. 15-20 minutes are absolutely sufficient here.
Longer flights justify longer naps - but no longer than 30-45 minutes.
Otherwise you will reach a phase of deeper sleep and will feel even more tired after waking up. Use an eye mask and ear plugs when you take a nap.

How to sleep better in a hotel
Choosing the right hotel and the right bedroom is almost as important for many today as the journey itself. Make sure your room is in a quiet area beforehand.

In order to sleep well in a strange place, you should try to deviate from your habits as little as possible. Sleep for about the same amount of time as usual and stick to the recommended sleep duration for you. Many travelers tend to eat and drink more than they do at home. Alcohol is often abused as a sleep enhancer.

This behavior also negatively affects our sleep. Here you can find out what you can do to sleep as well in a hotel as at home.

1. Choose the right accommodation
Here, too, good preparation can save you a lot of trouble. Fortunately, today you have the opportunity to find out a lot in advance. On the Internet on various comparison sites, but also on the hotel website, you can usually find information about beds, cleanliness and other peculiarities.

Choose your accommodation wisely. What does it take for you to sleep well? Some of them need rest above all else, others are also very sensitive to bed and co. Especially for allergy sufferers, special rules apply here that we have collected in a separate article.

2. Make your bed your own
It is almost impossible to immediately feel comfortable in a strange place. But you can adjust a lot so that it is easier to bear.

You can bring your own pillow, which, by the way, is also useful for travel.
A pair of pajamas or a pair of cozy socks will often help.