When you’re traveling, it can be hard to secure enough sleep. Factor in long distances and different time zones, and it’s even harder. Unfortunately, those missed hours can impair your ability to focus in the day and be productive. Plus, if you’re traveling for business reasons, that need for concentration is especially critical.To prevent a return home to sickness and fatigue, here are 5 ways to sleep better during your stay, and maybe even gain energy from that pleasurable hiatus away from normal, day-to-day life. Using a trip as a way to recharge and revitalize the system has incredible prolonged benefits, staying with you wherever your next destination awaits.

‍Sleep In A Cool Room

‍The National Sleep Foundation recommends the average person sleep in a cool room, with a temperature ranging from 60 and 67 degrees F, so make sure to crank that thermostat down prior to slipping under the sheets. Actually, lowering it an hour or so before (or perhaps before you head out for dinner), can guarantee that the room is chilled in time.What’s more, some hotels offer cooling technology, such as Serta cooling, within mattresses and bedding. This feature can help relax the body and prep it for a blissful, soothing sleep.

‍Take A Shower Before Bed

‍While you might be a morning shower person, switching the time of the day could help you sleep better. Or, at least doubling down on the hygiene. According to research, taking a shower before bed, can lead to greater shut-eye, as the warm heat from the shower will then better regulate your body temperature and enhance circadian rhythm patterns. The body will naturally cool post-shower, leaving you feeling snuggly and tension free under the covers. Hop in the shower about 90 minutes before bed for optimal benefits.

‍Lay Out Your Clothes

‍When you’re unpacking, fold daytime apparel in the drawers and leave the PJs on the comforter as a way to sleep better when traveling. Apparently, leaving your bedtime clothes out on the bed can help prime the mind that it’s time to go to sleep. Plus, it’ll save you time spent procrastinating, as you’ll have your essentials all ready to go. You can also brush your teeth right after dinner; that way, you can avoid any late-night eating that could keep you awake.

‍Don’t Go Into Your Trip Tired

‍If you have a long flight or car ride, poor hours (like a red-eye), or you’re bopping around between different destinations, you might lose some sleep on the plane. If so, you’ll arrive tired, with a compromised immune system. To avoid feeling sick upon arrival, prepare for better sleep when traveling during your commute. Bring a travel pillow and earplugs to sleep on a flight, or travel with a buddy to swap driving shifts.

‍Consider Jet Lag

‍Jet-lag can really linger, so it’s best to manage it upon arriving at your hotel. Research suggests that when traveling west and changing time zones that vary three hours, you should avoid light between 2 am and 8 am, and look for light between 6 pm and 12 am, instead. Likewise, if you’re traveling east, with the three-hour change, you should avoid light between 12 am and 6 am in the new location and find light between 8 am and 2 pm, instead.You can also slowly change mealtimes and sleep-wake schedules in the week leading up to the trip for a better adjustment to sleeping patterns when traveling.

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