how to sleep well while travelingYour summer vacation is right around the corner – and you’re ready to relax at the beach, resort, mountain, or wherever you go to escape. But, it’s difficult to get a good night’s sleep when in a car, train, or plane.

In a National Sleep Foundation survey, the majority of the more than 1,000 adults polled said they preferred their bedroom over a hotel room. The poll found that 62 percent thought their pillows were better, 56 percent preferred their sheets, 55 percent preferred their mattress, and 59 percent said their bedroom was quieter.

When traveling, the National Sleep Foundation suggests packing an eye mask to help block out light, earplugs or headphones to block out noise, and a memory foam pillow for support while sleeping in a car or plane. You can also travel with a white noise machine to lull yourself into a peaceful sleep no matter where you are staying.

When traveling via plane into a different time zone, you may experience jet lag. To avoid jet lag, the National Sleep Foundation suggests picking a flight that arrives at your destination in the early evening so you can go about your bedtime routine as planned. Keeping this routine will help your body prep for sleep.

When traveling via car, make sure to get a full night’s sleep prior to driving – about 7 or 8 hours. If you feel drowsy while driving, drink caffeine to improve alertness. Avoid driving between midnight and 6 a.m. Because of your body’s biological rhythm, this is the time when sleepiness is most intense, according to the National Sleep Foundation.

According to a study by Alertness Solutions, travelers performed best during mid-day, not early morning. Once you have arrived at your destination, try to experience as much sunlight as possible to help reset your biological clock.

Experts say to eat right, avoid alcohol, and exercise, if possible, to ensure better sleep during travel. With these tips, you’ll be able to fully relax and enjoy your vacation.

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