5 Ways to Improve Your Sleep While Traveling

Controlling your meals, avoiding stress, arranging your bedroom to your liking, and regulating your breathing can help you sleep better while traveling.

The 30/4-1/5 holiday lasts 5 days, many families have plans to travel and have fun. Some people may have trouble sleeping, insomnia during long trips to new lands.

MSc. Dr. Hoang Chau Bao Dinh, Department of Neurology, Center for Neuroscience, Tam Anh General Hospital, Ho Chi Minh City, said that difficulty sleeping and insomnia when traveling are often temporary. If there is no underlying disease, patients should not arbitrarily use drugs, including sedatives or sleeping pills. Some of the natural methods below can improve sleep when traveling far away.

Control your meals : Irregular eating, being too hungry or too full, eating too close to bedtime or drinking too much coffee or alcohol can easily cause insomnia and difficulty sleeping. To limit insomnia while traveling, everyone should maintain a moderate, balanced diet. Do not use stimulants, limit the consumption of too much fat, fiber or cold food. Prioritize hot food, safe and hygienic food. Meals should be about 2-3 hours before bedtime.

Maintain your home routine: If you have pre-bedtime routines such as taking a warm bath, drinking a glass of water or warm milk, massaging your face, or reading, you should maintain them while you are away. These things will help you relax and fall asleep more easily.

Drink a cup of warm milk at night to sleep better. Photo: Anh Chi — Drink a cup of warm milk at night to sleep better. Photo: *Anh Chi*

Arrange the bedroom according to your preferences : This method helps create a sense of familiarity because some people often have difficulty sleeping due to unfamiliar places, especially on the first day. Consider preparing the bedroom according to your preferences in terms of light, air conditioning temperature, sound, quantity and type of blankets and pillows. The bedroom should be quiet, with little or no light when sleeping, comfortable to help you sleep better.

Comfortable sleepwear: Ill-fitting clothing can cause discomfort and difficulty sleeping. Everyone can bring comfortable and suitable sleepwear on long trips.

Regulate breathing : To perform the "4-7-8" breathing exercise, the practitioner begins by placing the tip of the tongue on the front teeth and keeping it still throughout the breathing exercise. Close your mouth and slowly inhale through your nose. While inhaling, count slowly from 1 to 4. Next, hold your breath and count slowly from 1 to 7. Then, open your mouth slightly and exhale through your mouth, counting slowly from 1 to 8. Repeat several times to create a feeling of relaxation, making it easier to fall into a good night's sleep.

Doctor Dinh recommends that people with insomnia and difficulty sleeping should limit excessive entertainment and partying when traveling, and can drink herbal teas such as chamomile tea and lotus heart to improve sleep. Some natural essences such as blueberry and ginkgo biloba help increase blood circulation to the brain, helping to improve insomnia, sleeplessness, and headaches.

Truong Giang

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