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Tips for Getting Sleep While Traveling the World

If you are a business person who frequently travels or someone who has the means to explore different places around the world frequently, you know that getting a good night’s sleep can often be rough. Keeping some tips in mind can help. 

Hot Bath 

Take a hot bath about 90 minutes before you want to go to sleep. Not only is it easier to sleep when your body is clean, but the hot water also helps you fall to sleep naturally. Scientists know that your body naturally heats up in the afternoon and evening. It is coolest in the early morning hours. When your skin contacts hot water, it moves the excess heat to your hands and feet, where your body can get rid of it easier. As your body begins to cool, then you begin to feel sleepy and ready for bed. 

Routine 

It can be challenging to keep to a routine when traveling worldwide, but it is key to getting a good night’s sleep. Many people find it helpful to write in a gratitude journal each night while others find yoga or meditation works for them. Others find that reading a book helps them. Be sure it is one that you can put down. Whatever you choose, concentrate on doing the same activities each night. Embracing a bedtime routine lets your mind know that it is time to go to sleep when doing those activities. 

Additionally, it is essential to get up at the same time every morning. Set your clocks to the new time zone and live by that time zone while you are there. Getting out of bed makes your body more ready to go to bed and sleep at night. 

Stay Active 

While it may be tempting to take a nap during the day, that may hinder your sleep at night. If you hit a wall where you cannot go anymore, then take a 20-minute snooze. It will be enough to revive your body and get you through the day until bedtime. 

Exercise 

Exercising is vital to getting a good night’s sleep. Make it a point to get 20 minutes of aerobic exercise each day. While guided tours in exotic locations and other activities can be fun, they may not work your body hard enough. Additionally, try to choose an aerobic exercise that you can do outside. Sunlight helps to naturally raise the serotonin levels in your body, helping you get a great night’s sleep. 

Accessories 

Many sleep accessories can help ensure that you sleep comfortably. Be sure to choose options in eye masks and earplugs that are right for your needs. A sound machine or at least installing a white noise app on your smartphone can help. 

Call Ahead

Read reviews of the hotels in the location you are going to visit. Be sure that they have very comfortable mattresses that fit your needs. A pro tip is to call the hotel ahead of time to find out what type of mattresses they furnish in the hotel room. If you’re a side sleeper, make sure they use a mattress for side sleepers and ask about the firmness. Sleeping on a quality mattress makes all the difference when traveling the world.  

Diet 

It can be tough to control your diet when you are traveling around the world. Try not to consume caffeine after noon. While coffee and sodas can be culprits, do not forget about the caffeine in dark chocolate and other foods. Drinking alcohol within three hours of bedtime can interfere with your sleep cycles. Be sure that you are staying hydrated as it can be a key to beating jet lag. Try to consume some high melatonin foods, like tart cherries, eggs, milk or fish, for supper. 

Aromatherapy 

Many essential oils can help you get a good night’s sleep regardless of where you are in the world. It is also easy to pack them along with a diffuser. Some great options include lavender, chamomile and sweet marjoram. While you will need to mix them with a carrier oil, using roll-on essential oils may also help, especially if you are traveling to a country with a different electrical system or where electricity can be spotty. 

Now that you know how to get a good night’s sleep, enjoy exploring the world. 

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