Can't Sleep When Travelling?

Learning to sleep while on the move is often not seen as an important part of travelling. However, relaxing and slumbering can serve you with a multitude of positive benefits.

Arriving refreshed and relaxed
Increases immune system strength making you less susceptible to the change in conditions
Decreases stress levels
Provides you with a useful way to pass-the-time
Keeps your body rhythm in check which helps metabolism and anxiety levels

Any strange environment can be disruptive and unsettling. It is natural to feel unsettled while travelling as humans are creatures of habit. We rely on our pre-sleep routine (eg. bath, reading) to help us relax and prepare for the night ahead. When this pattern is disrupted, we can feel tense and ill at ease.

Sleep Techniques

There are numerous techniques that you can make use of to help you relax and fall asleep. We recommend that you look up the full technique details on subject related medical websites.

Progressive Relaxation – similar to meditation but focusing on progressively relaxing all body parts in preparation for slumbering.
Toe Tensing - by alternately tensing and relaxing your toes, you actually draw tension from the rest of the body.
Deep Breathing - by concentrating on our breathing, deep breathing allows the rest of our body to relax itself
Guided Imagery - visualize yourself in a peaceful setting
Quiet Ears – listen to only the sound of your ‘ears’ to help you relax and fall asleep

Learning to Fall Asleep -

While Moving

(eg. Planes)

Wear an eye mask – helps shield the eyes from any incoming light thus reducing the chance of neutralising the melatonin levels required for a peaceful night
Pillows – a U-shaped pillow is a great stabiliser for the head and is easily adaptable to various positions.
Blankets – a blanket (or two) can be used for warmth as well as additional support for your pillows.
Ear Plugs – ear plugs (or noise cancelling headphones) are great to stop any distractions (eg. screaming child) from waking you.
Identify your Sleeping Side – before travelling, think about which side you are most comfortable snoozing on (while sitting upright). This will help you decide which side of the vehicle to pre-book for more comfort. Eg I always insist on seat K on a 747 as it is on the right-hand side and allows me to prop myself up comfortably as I am a right-hand side sleeper!
Sleeping Tablets – if you cannot fall asleep any other way, visit your doctor and ask him to recommend the correct medication and dosage for your trip. Always read the label.

On the Ground

(eg. Hotels)

Dim lighting helps to increase melatonin levels required for a peaceful night's rest.
Pack a calming lavender spray to help your senses relax and feel at ease.
Try not to work before bedtime. This causes stress and anxiety and can result in insomnia and bad dreams.
Try using sleep aids such as calming CD’s, scented candles or medication (see above).
Make sure the room is away from street lights and noisy lifts.
Make sure the room is thermostatically controlled and in a comfortable sleeping range of 20-22C.
Take a warm bath with soothing bath oils. This will help you relax and prepare you for sleep at the same time.

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