Traveling is an essential part of our lives, but long trips by road, rail, or even on long-haul flights can be a challenge when it comes to catching up on sleep. Traveling across time zones can be exhausting, and jet lag can leave you feeling sleep deprived.
Sleeping during travel is a great way to make the most of the travel duration, leading to improved mental health and overall wellbeing. However, there are some inevitable challenges that come with travel-sleep. Experts say following safe sleep positions, carrying a travel-sleep kit and many more may help you sleep better on the move.
Managing your sleep during the journey
Sleeping for air miles
Air travel can be really tiring and can make it hard to get enough rest. While in a flight, one can put the tray table down, rest the arms and head on the tray. The best way to sleep is on your back or side, or if the seat is next to the window, you could lean on it.
You also recommends carrying sponge ear plugs for noise cancelling and eye shades for blocking out light, which can disrupt sleep. If your neck gets stiff after rest, carrying a pain killing gel as well as muscle relaxants could be of help.
To help with jet lag, timing your sleep according to where you’re going is advisable so your circadian rhythm (sleep-wake cycle) can be adjusted. Melatonin can even help in some cases.
How to get a good night’s sleep on the road: Trains and Buses
In a train, space is not an issue as there is a bunk or berth where passengers can lie flat. Noise and motion of the train are the two things that cause motion sickness.
In an overnight bus, there are sleeping berths or recliner seats like in an airline economy class seat.
How to get a good night’s sleep while on the ship
On the other hand, during sailing, the ship rolls a lot because of waves and heavy winds, which adds to the sleep troubles. Even though 7-8 hours of sleep can be achieved on the ship, the quality of sleep is compromised.
Travel-Sleep Kit
Experts suggests the following to be part of the Travel-Sleep kit:
Compact or inflatable pillow
Spongy earplugs or noise cancellation headphones
Sleep mask or eye shades to cover eyes
Soothing audio tracks
Water bottle
Snacks which are healthy and easy to carry
Sleep bed liners or personal bed sheet
How to manage travel related motion sickness?
Symptoms of motion sickness include nausea and ‘an unexplainable discomfort’ while moving.
Here are some tips recommended by Dr Suhas on how to prevent motion sickness from getting worse:
Avoid heavy meals
On long journeys, if possible, take frequent breaks
During road travels, you can stop your car aside and open your windows for fresh air
Keep motion to a minimum: Sit in front of a car, take a seat near to the wings of an aircraft, or in the middle of a boat
Try to sleep: Try to get distracted from ‘feeling sick’ while moving
Don’t read books or watch movies during the trip-this can lead to tired eyes
Avoid strong odours, especially petrol or diesel, and air conditioning
Listen to audiobooks as a mindful way to reduce motion sensitivity
Talk to your doctor about medications that help with motion sickness.
