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You’re on vacation and you’ve been missing out on a good night’s sleep since the first night. Getting a good night’s sleep is often easier said than done, especially when you’re in a new environment. And just like that, the first night… Vacations don’t usually include the eight hours of restful sleep we all crave.
For some people, no matter how relaxing a vacation you plan, the entire trip can be ruined by lack of sleep.
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Sleep experts offer some steps travelers can take to get a good night’s sleep, from drinking a glass of water every time you have a drink to turning the temperature down to 16 or 18 degrees and eating cherries, strawberries or bananas.
Make your hands your biggest meal
Lunch should be rich and include fruits such as cherries, bananas, and strawberries.
– One of the highlights of the trip is trying new cuisine and relaxing a bit. Try to include in a big meal at lunch instead of dinner – advises expert and sleep consultant Thomas Høegh Reisenhus.
A woman is drinking a green smoothie with spinach and banana on a swimming pool background. Healthy food, healthy smoothies |
– Eating complex food before going to bed keeps your body busy digesting it and keeps you in REM sleep longer, in which you experience more vivid dreams and the risk of bad dreams and sleep disruptions increases – says Reisenhus.
Eat foods rich in natural enhancing chemicals National Network SystemSubstances that promote sleep and muscle relaxation, such as melatonin and magnesium, are a great way to reinforce your circadian rhythm, which regulates your sleep-wake cycle when you’re resting.
– Try a bowl of cherries or a refreshing banana and strawberry smoothie by the pool as a snack with hidden benefits, he suggests.
Drink a glass of water for every “stronger” drink
Enjoying a fruity cocktail or glass of wine is an experience many people look forward to. However, while alcohol may make you feel drowsy or help you fall asleep faster, it actually has both stimulating and sedative effects, Reisenhus says.
– Drinking alcohol is often associated with poor sleep quality and quantity, disrupting the natural sleep cycle. Exercising early in the day and relaxing a few hours before bed is a good way to rest. He noted that enjoying an alcoholic drink on the beach and then switching to a non-alcoholic cocktail at dinner satisfies all tastes and will not cause headaches.
Another tip is to drink a glass of water every time you have an alcoholic drink. This means you won’t become dehydrated while drinking.
– Staying hydrated during vacation is necessary for overall health because travel He points out that a new climate can easily dehydrate the body, leading to lethargy and fatigue, which is not what you want during a long break.
Stick to a regular rhythm of waking up and going to bed, but take naps
– Sleep is definitely one of the biggest benefits of a vacation. Without the alarm clock waking you up early in the morning, you can sleep peacefully. Try to limit your usual waking and bedtimes to within an hour or two. This way, experts explain, your body won’t be too out of its normal state when you return home.
Even when you’re on vacation, it’s a good idea to get consistent sleep and wakefulness so you can feel more rested and energized for the rest of the day.
Napping is another free benefit, regulating our body’s natural drop in energy in the early afternoon.
– Use your free time in the afternoon to take a nap to give your body a rest, but make sure you don’t nap too late in the day to disrupt your nighttime sleep pattern,” he added.
Set the climate to 18 – 18 degrees
– If you have the opportunity to pay for air conditioning in your room, do so. Sleep expert Steve Adams says 16-18 degrees is the ideal room temperature for sleep, so being able to control the temperature would be a good thing, especially when visiting warm destinations.
Sleep on airy cotton bedding and Pidiyami This will allow air to circulate and draw moisture away from the body, he noted.
If you’ve been in the sun too long and are now sunburned, be sure to cool the room before going to bed.
– The optimal temperature for sleeping is around 16-18 degrees, and cool sheets will feel good against your warm skin, allowing you to fall asleep happily. “Adams said.
Family preparation for holiday travel |
A home-like sleeping environment
– When we are in a new environment, our brain adjusts to a more sensitive sleep, so we are more “awake” – Thomas explains. This biological response can lead to disrupted sleep during the first few nights in a new place.
To avoid this problem, a good tip is to replicate your home sleeping environment as closely as possible. If you usually sleep on a certain side of the bed, sleep on that side when you’re not there. Bringing in a scent that reminds you of home, whether it’s perfume or a fresh T-shirt that smells like your sheets, will also signal the brain to relax in a new space, he suggests.
If you have a favorite pillow, pack it. Go through your usual bedtime routine.
Going through similar movements tells the brain that sleep is approaching and sends signals to the body to make it easier to fall asleep, he noted.
Stay active throughout the day
It goes without saying that the more active your vacation is, the more tired you will be at bedtime.
– Even on a beach vacation, try to incorporate active time into your day. You don’t have to be super energetic. Even just 30 minutes of light exercise, such as swimming or walking, can make a big difference, Steve says.
On the day before your first night, try to stay active. Spend the day walking around and, if you can, swimming to really fatigue your muscles, according to the report. Daily Mail.
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