Categories: Sleep Science

How to Sleep Well When You’re On Vacation

One of the biggest perks of summer is going on vacation. While the sun and sand can put any one at ease, one drawback to vacationing is leaving your bed behind. No matter how comfortable a bed on vacation can be, it just always seems harder to fall asleep in a bed that’s not your own.

To ensure you get the best night of sleep when you’re on holiday, here are some tips from Dr. Park that can be helpful to follow:

  • Keep your nose clear- Make sure to take some decongestant before bed, especially if you have a history of snoring. It’s important to open your nasal passages before sleeping in a place you’re not familiar with.
  • Skip the snack- Many exceptions are made on vacation and a lot of them usually have to do with nutritional choices. Try not to snack too close to bedtime, especially greasy foods or sweets which will inhibit your sleep even more.
  • Ditch the drink- Vacation usually means living it up, but try to avoid drinking heavily before bed. While you might fall asleep faster, it won’t last and you’ll end up tossing and turning throughout the night. (Not to mention the wicked hangover you’ll have when everyone else is ready for the beach the next morning!)
  • Bring your own pillow- While bringing your own mattress is impossible on vacation, bringing your own pillow is a no-brainer. Sleeping with your own pillow will help your body adjust to the different environment for a better night of sleep.
  • Don’t sleep late- While it’s tempting to stay up late and sleep in on vacation, it will actually make it harder for you to get a solid night of sleep. Try to be as active as possible during the day (go swimming, biking, etc.) so by the time you’re ready for bed, you’re exhausted and ready to pass out.
  • Avoid long naps- When you’re laying out on the beach and basking in the sun’s rays, it’s hard not to doze off. While a 20 minute nap can help to re-energize you, try your best not to sleep for longer than a half an hour. Sleeping for longer than that can mess up your sleep cycle when you’re ready for bed at night.

If you’re sleeping in a hotel on vacation, make sure you bring ear plugs and sleeping blinders. A lot of times there will be unexpected distractions at night at a hotel that need to be blocked out and these tools will help. Bringing a neck pillow will also help to keep you from getting achy while en route to your destination and can even help you fall asleep easier.

Try to follow these steps when you’re living it up in paradise; after all, a great day at the beach starts with a great night of sleep!

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