Most people think that when they are on vacation, they will be able to have enough rest, but no. Once you’re on vacation, sleep will be on the last part of your list. That’s because when you’re on vacation, traveling, jet lag and late-night parties are one of the common things that can steal your time to sleep. Sleep deprivation occurs both working and vacation times so the two won’t make any difference if at the end of the day you are still tired and drained. If you’ve been working so hard and you’re planning to travel somewhere it is important to prioritize rest and practice good and healthy sleep habits.
You might be thinking that it is impossible to have a relaxing and complete sleep during your vacation, but it is possible. There are certain tips that you can apply during your vacation to have a comfortable sleep and avoid sleep deprivation. In this article, you will realize that it is possible to enjoy your vacation even without attending those late night parties and come back to work with a radiant glow. When it comes to vacation, you need to make sure that you’ll be sleeping to a nice, comfy and firm mattress. That’s because, without a good mattress, your vacation is nothing because you won’t be able to spend a good and comfortable sleep at night, it will only worsen your sleep deprivation.
Here are the following tips on how to overcome sleep deprivation during vacation
- Get ready with the jet lag
Vacations involve traveling in a long-distance which will usually cause you to have a jet lag by the time you arrive at your destination. Jet lag is the number one sleep-stealers during your vacation, and it is also one of the causes that can worsen your sleeping problems. We all know that no one can avoid jet lag once you travel in such a long-distance vacation spot, but we can always prepare for it. You can start by bringing some food that can help you regulate your sleeping patterns such as walnut, almond, tart cherries, fatty fish, warm milk and chamomile tea. You can also bring sleep boosting supplements. These are the things you need to prepare to be able to minimize the effect of jet lag and you’ll be able to rest by the time you’ll arrive at your hotel.
- Create a sleep schedule and stick to it
During your vacation, you can do some work out early in the morning, culture-seeking and explore the place, but when its already evening, it is important to keep in mind to have a specific schedule of bedtime and target sleeping hours. It is so much better to create a sleep schedule when you are on your vacation to have enough sleep and at the same time, you’re having enough time to have fun and explore. Making a sleep schedule doesn’t mean you’ll have to write it down on a memo, you’ll just going to set a specific time on your phone as an alarm for you to prepare for bed and set another time to wake up. You can use a sleep calculator, its purpose is to calculate the sleep that you will need base on your age, and gender. Though it is already given that the standard sleeping hours is eight to nine hours. Therefore, you can set 9:00 PM as your bedtime and 5:00 AM as your waking up hours. However, you need to know that even if you’re on vacation, it is still important to wake up early. That’s because sleeping more than nine hours can have a negative impact on your cardiovascular system, and nervous system.
- Set your bed according to your own comfort
Another reason why most people suffer from sleep deprivation is the new environment such as your hotel bedroom. Our body and mind are both aware of our surroundings, that’s it takes time for you to fall asleep like how you fall asleep when you’re at home. There’s an easy trick on this matter though, you just need to bring any sleeping material that has been a part of your sleeping routine at home like your robe, blanket or your memory foam pillow. By bringing any of those sleeping materials of yours, your mind will be able to recognize it and it will send a signal all over your body that it is already your bedtime, which will make you feel tired. Yes, some people might find it so comfortable sleeping in a hotel because of their comfy bed protector, everyone has different comfort when it comes to sleeping material.
- Expect some possible distractions
Aside from planning where and when to book a flight, you will also need to expect the unexpected things. You know that there will be a lot of struggle when you’re going to a place outside your country like long-distance flight, long lines at the airport, and locating your hotel then you will need to bring a travel pillow with you to take a nap during your flight and while you’re stuck in the airport. Keep in mind that not all places are the same, because there are some countries or state that doesn’t sleep. It means that there might be some festivals or celebrations on the state or country that you’re about to visit. Possible things that might happen is that, there might be a street parties during night time or any late night celebration. In this case, you will need to bring earplugs and an eye mask to avoid those kind or distraction.
- Keep in mind the purpose of vacation is to rest and enjoy
Yes, travelling involves late night parties and night time celebrations or parades and endless bottles of alcohol, but only if your purpose is to enjoy and have fun on your entire vacation, but it’s not for everyone. The main purpose of vacation is to rest peacefully outside your place and to bring back your regular sleeping patterns by practicing healthy sleep habits while you’re off from work, so by the time you’ll get back at your hectic work schedule, you’ll be able to work with a fresh mode and vibes.
- Control your lights on your sleeping environment
Whenever you’re travelling, you’re always exposed to different kinds of lights that can disrupt your sleep. That’s why you will need to bring sunglasses to provide your sensitive eyes from any types of lights you will encounter during your flight or even when you arrive at your destination. When you’re resting on your hotel bedroom, you will still need to change the light inside your room according to the time. You can set brighter lighting during the day by opening your curtains, but when it is already evening, make sure to minimize the lights inside your room. That’s because lights on your sleep environment signifies a certain meaning on your mind.
- Try to use essential oils on your sleeping environment
It is normal to find it difficult to sleep on your first to second night during your vacation, but it could worsen your sleep deprivation. This is one of the things that you need to keep in mind too, and what you can do about this problem is to bring any essential oil whenever you’re traveling and staying on your hotel. These essential oils can be lavender, valerian, clary sage, sweet marjoram, and roman chamomile and you can buy any of these essential on the market. You can add this oil on your food, spray it around your bed, or rub it on your pillow before going to bed. These essential oils have a scent that helps you to fall asleep, since scent are the most common things that gives signal to our mind to feel any particular feelings such as sleepiness.
- Avoid eating a huge amount of meal a few hours before you go to sleep
Food is also involved when you’re on vacation, it is actually one of the highlights in our vacation, because once we are on a different country, the first thing that comes into our mind is to taste their food. However, you need to know that it is still not a good thing to eat a lot few hours before your bedtime. Our digestion system slows down when we are sleeping that’s why when we sleep with our stomach full, it is possible to wake up with an angry stomach, heartburn or hyperacidity in the middle of the night. It could also cause sleep paralysis, that’s why when you’re on vacation, it is much better to eat a huge amount of meal during day time.
- Practice a good and healthy sleeping habits
Since it is your vacation, no matter what your purpose for it, you still need to practice a good and healthy sleep habits such as having a consistent time for sleeping and waking up, regular exercise early in the morning, and to keep your body busy during the day. These sleep habits will regulate your sleeping patterns, that you will be able to apply on your daily routine. In addition, to bring a best mattress protector with you whenever you travel will also prevent any dust that might trigger your allergies. When you’re on vacation, it is still important to remember that your purpose is not just to have fun but also to fix your sleeping patterns to get rid of sleep deprivation.