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6 Important Tips For Better Sleep When You Travel

6 Important Tips For Better Sleep When You Travel

When traveling, sleep is one of those things that is crucial to the experiences you have when starting out on your trip. If you don’t get enough sleep, especially when switching time zones, you will find that your sleep will be out of whack and you will end up yawning all day during hiking trip, while feeling restless in the dead of night. Today, we will discuss six important steps to take when attempting to have better sleep while traveling.

1. Modify your sleep.

It’s important to ensure that you tailor your sleep a couple of days before leaving to prepare yourself for the impact of a new timezone. This includes tailoring your bedtime, a couple of days before departure, to that of your new location. Doing this will shift your eating habits and ensure that once you get to your hotel or hostel, you will be ready to tackle the new time. Once there, you can simply keep the blinds cracked and wake up naturally to get yourself acclimated fully with the new timezone.

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2. Stay hydrated.

In high altitudes, along with the air purification, your body and skin will likely get dehydrated. Because of this, it is important to ensure that you increase your liquid intake about 24–48 hours before departure. During your flight, don’t depend on the beverage carts for water. Bring a large water bottle of your own to stay hydrated. This will prevent grogginess when you awaken from rest on the plane.

3. Avoid red-eye flights.

Red-eye flights may seem like something that is only partaken by those who are on international flights. However, there are many individuals who even go on moderate length domestic flights who make use of red eye flights to ensure that they make the most of their time out of town. However, unless you truly have to for international travel, it’s highly recommended not to take red-eye flights. They disrupt your sleep because the air flight is only a small portion of your travels. You’ll also have to deal with baggage claim, transfer to the hotel, and getting allocated there. In the end, this disturbs how you sleep for most of the trip.

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4. Reduce stimuli.

When attempting to sleep, albeit on the plane or in your hotel on the first night, it’s best to try and reduce the amount of stimuli that you have while attempting to sleep. This includes restricting your use of television, computers, or doing a smartphone detox about an hour to an hour and a half before going to bed. It’s fine to go to sleep to music, but it’s best to play music that isn’t distracting or loud. Rock music, for example, may not be the best music to go to sleep to because it will activate a certain aspect of your brain that will prevent you from knowing it’s time to rest.

5. Dress the part.

When traveling and attempting to sleep on the plane, it’s best to dress for the part before departure. Whenever I have an air flight that I know will be longer than two and a half hours, I will ensure that I dress in sweatpants, short sleeves, and a hoodie or sweatshirt. Comfort over fashion, or even a happy medium of both, is important to ensure that your body is comfortable enough for you to get some shut eye.

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6. Focus on what you eat.

Lastly, what you eat will largely influence how you are feeling during the flight and how you will be able to sleep. If you are eating foods that will weigh heavily on your stomach, you will find that because your body is attempting to digest the food, you will feel a bit more tired, but you may not find it easier to get some sleep if your body isn’t ready. Instead, eat a decent sized meal before your long flight, and simply snack during the flight until in-flight meals are provided. This will ensure that if you do get some sleep, you will be able to awaken refreshed.

With these six tips, you will be able to fully enjoy your flight well rested. Let us know in the comments below which tip works best for you and if you have any tips for us.

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Featured photo credit: Gizmodo India via img.gawkerassets.com

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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