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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 November 5, 2020

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on Small Tasks

When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

You can learn more about goals vs objectives here.

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2. Take a Break From Your Work Desk

When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

3. Upgrade Yourself

Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

4. Talk to a Friend

Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget About Trying to Be Perfect

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Learn more about How Not to Let Perfectionism Secretly Screw You Up.

6. Paint a Vision to Work Towards

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

7. Read a Book (or Blog)

The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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8. Have a Quick Nap

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

Try a nap if you want to get out of a rut

    One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

    9. Remember Why You Are Doing This

    Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

    What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

    10. Find Some Competition

    When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

    Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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    11. Go Exercise

    Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

    As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

    If you need ideas for a quick workout, check out the video below:

    12. Take a Few Vacation Days

    If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

    Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

    Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

    More Tips to Help You Get out of a Rut

    Featured photo credit: Ashkan Forouzani via unsplash.com

    Reference

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