AAs the work year comes to an end, many of us have only one hope for the season: a good night's sleep. While not every family visit or post-Christmas getaway will be a trip to Rancho Relaxo, a few things can help us snag the holiday getaway. Pre-departure apps can be helpful, as can mist pads and temperature regulation, but when it comes to maximizing your rest on the road, some say less is more.
Don't be afraid of the first night
Our sleep problems while traveling often begin before we even leave home. Between the frantic last-minute packing, finishing work and early departure, “you [likely] I’m already a bit sleep deprived,” says Dr Sutapa Mukherjee, a respiratory and sleep physician and professor at Flinders University in Adelaide.
Add to this the logistics of actually arriving at your final destination, and even a relatively short travel time can wreak havoc on your sleep hygiene.
That first evening, as we hung our heads, Dr. Moira Junge, clinical psychologist and executive director Sleep The Health Foundation advises not to worry if we toss and turn. “There's a well-known phenomenon in sleep science called the 'first night effect'. It's really common – your senses adjust to different sounds and smells, mattress pressure and darkness levels… but you adapt quickly.”
Take your rituals with you
Sleep scientists agree that establishing a sleep routine is beneficial for sleep year-round, and especially beneficial when away from home. Mukherjee says most parents understand the importance of sleep routines for their children – bathing, warm drinks, reading – but too often forget how beneficial they are for adults too.
For Charlene Lu, an 11-year veteran of Emirates' famed cabin crew who has visited more than 100 countries, that routine includes showering and skin care before lying down in an L-shape with her legs elevated “for 10 to 20 minutes.” Lu says it improves blood circulation and has become a daily habit and mental trigger for sleepiness wherever she goes. She also carries a small book of quotes to help her relax without a screen, and uses lavender pillow spray. “I don’t know if it’s a placebo, but it works for me,” she says.
Junge says if she's driving, she usually takes her bag and pillow with her because “it adds another layer of familiarity.”
While it's good to relax, Junge says waking up well is just as important. She uses the acronym RISE UP. coined in a 2018 study who considered ways to combat sleep inertia. This means: don't hit the snooze button, increase your physical activity, take a shower, get exposed to sunlight, play upbeat music, and call (or talk to) a friend. All of this, research has shown, helps us get rid of lethargy if we've had a rough night.
Keep it light
If you're traveling across different time zones or to a different climate, Mukherjee says daylight is especially important and “essential for resetting your body clock.” She suggests resisting the urge to crash upon arrival and instead heading out into the daylight if the sun is still shining, no matter how exhausted you are.
The scary thing is that Mukherjee says it takes a whole day to adjust to every hour of time difference, meaning it would take your body clock 11 days to adjust to the difference between Melbourne and London in December. Apps like Timeshifter can help by gradually moving your body clock closer to your destination.
Keep your cool
The scientific consensus is that the optimal ambient temperature for sleeping is between 17 and 19 degrees Celsius. Mukherjee says that when the brain realizes it's time to go to sleep, the release of melatonin naturally lowers our body temperature, which helps initiate and maintain sleep. But stuffy tents or drafts can interrupt this process, and with it our sleep.
Unfortunately, not every vacation includes climate control, so Mukherjee suggests bringing a few sleepwear options to balance things out. When it comes to bathing before bed, she says it's worth adjusting the temperature to suit your sleeping conditions; if it's hot, take a cool shower; If the room is cold, put it in a warm place. “It's all about getting your temperature to a level where you can sleep easier.”
Lock out the world
According to Junge, sleep becomes more sensitive as you age. She now carries earplugs and an eye mask because “a couple of dollars spent online, or even just pocketing some free cash on a plane, can make a real difference.”
Turn off your lullabies
Your screens should go to sleep at least an hour before you do, but Mukherjee doesn't see a problem with using sound to turn it off—as long as there's a sleep timer. She suggests about an hour, since our natural sleep cycles mean that every 90 minutes or so we are more prone to waking up. If the music, podcast, or downpour is still going on, your sleep will likely suffer.
Take a nap if you need it
“One of the best things we can do to get the best rest possible while away from home is to de-stress,” Junge says. “Don't catastrophize! Don't look at the clock too much and don't worry.”
In his practice, Junge sees many patients with insomnia and studies people who naturally have good sleep hygiene. She says people sleep best who don't think much about it. “The point is not to think too much about sleep.”
She reminds us that we don't—or at least shouldn't—count every calorie or worry about every glass of wine while on vacation. The same should be true with sleep.
After all, Junge says, “the holidays are meant for relaxation,” so leave the obsession with optimizing your home and enjoy an extra serving of pasta. another drink. And if you haven't slept well, don't start spiraling, “just take a nap, drink a couple of coffees and try to enjoy the day.”
