August is the month of travel. Whether you are going on vacation, returning from one, heading to college, etc., traveling to a time zone that is even just one hour different from the one you are in right now will create a ripple of sleep disruption. Unfortunately, there is no way to counter this, but a few simple hacks could help you better cope.
Travel With Intention To Sleep
Travel is great! One of the best hacks I found over the years is to set my intention to sleep at the end of my travel stretch and give myself time to fully adjust at my destination. For example, if traveling on vacation, I would make a conscious effort to make room for sleeping when I arrived, either by enjoying a short nap or heading to bed early on arrival night. When returning from vacation, my intention would be crisper, as I could easily reintegrate my usual routine of sleeping habits. Traveling with the intention to sleep is a great way to set a healthy framework that limits sleep disruption and allows you to make the best of your travel journey.
Always The Sun!
Taking melatonin to cope with long travel has never worked for me. However, regulating melatonin is key to controlling your sleep in any time zone. Make sure you wake up in time to stay in the sun for at least 20 to 30 minutes, anywhere between 10:00 am and 12:00 noon, at your new time zone destination. Do the same if you are returning to your base. The sun will immediately help recalibrate your melatonin production and help your circadian clock return to its sleep/wake routine. If there is no sun at your destination, opt for bright daylight. For this to work, remember to have the light hit your face from above eye level.
Other Hacks
Physical activity, exercise, sports, and any kind of moving – especially outdoors and in nature, will also help. Keep your meals light and try to have them outdoors, at least three hours from sleeping time at destination. Hydrate as much as possible. If necessary, add a little salt or electrolytes to replenish your body fluids after the airplane. Avoid using caffeine to recalibrate your sleep/wake time. Limiting or stopping your alcohol intake upon arrival is best until your circadian clock is fully recalibrated.
Bedtime
Outbound and inbound travel can lead to overexcitement, further delaying sleep onset. Now that you have reached this part of the day where you can finally realize your travel sleep intention, I recommend you think about your intention and then take a few deep breaths to help you relax and let it sink in. One hack that works well for me is to place my feet slightly up against the wall or the top of the headboard for a few minutes while I breathe and close my eyes. This sends me into even more profound relaxation.
Forget The Clock
While this may sound counterintuitive, it works. If you are on vacation, there is no need to stress about what time you go to bed or wake up – at least not the first day or two. Plan your vacation accordingly. Similarly, if you have just returned from holiday, plan a day in between so you won’t have to worry about when you go to bed or what time you wake up to work the following day. Allowing yourself to sleep without worrying about waking up is a great way to enjoy your travels!
“You have brains in your head—feet in your shoes. You can steer yourself in any direction you choose. You’re on your own. And you know what you know. And YOU are the one who’ll decide where to go….”
– Dr. Seuss
