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Strategies for Quality Sleep While Traveling

Strategies for Maintaining Quality Sleep While Traveling


Traveling, whether for leisure or business, often disrupts our sleep patterns, especially when crossing multiple time zones. According to Charlene Gamaldo, the medical director of the Johns Hopkins Center for Sleep, each of us has a circadian window, typically from 11 p.m. to 7 a.m., during which our bodies naturally desire sleep. However, traversing time zones can significantly disturb this rhythm.


Here are several effective strategies to mitigate sleep disruption while traveling:


1. Plan Your Sleep Schedule Strategically:

   Begin adjusting your bedtime three days before departure by incrementally shifting it earlier or later, depending on your destination. Gradually acclimating your body to the new time zone can ease the transition.


2. Adapt to Local Time Upon Arrival:

   Upon reaching your destination, strive to align your sleep schedule with local time. If you land during the day, stay awake and engage in activities to promote alertness. Conversely, if you arrive at night, prioritize sleep to synchronize with the local bedtime.


3. Follow the Two-Day Rule:

   Maintain your usual sleep routine if your stay is brief, as it can be challenging for your body to adjust within a short period. Whenever feasible, schedule activities during your typical waking hours to minimize disruption.


4. Manage Light Exposure:

   Adjust your exposure to light based on your travel direction. If traveling eastward, limit exposure to morning light upon arrival and seek sunlight later in the day. Conversely, if traveling westward, increase exposure to evening light to encourage a later bedtime.


5. Incorporate Physical Activity:

   Stimulate your circadian rhythm by engaging in physical exercise upon waking. A warm shower followed by outdoor activity can help signal to your body that it's time to be awake and active.


6. Utilize SleepCreme:

   Consider using SleepCreme, a product containing essential oils and CBD isolate, to promote relaxation and sleepiness. Applying this soothing lotion to your arms, legs, neck, and shoulders before bedtime can facilitate a restful night's sleep, especially when adjusting to a new environment.


By implementing these tips, you can enhance the quality of your sleep while traveling and minimize the disruption to your circadian rhythm.


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Source: John Hopkins Medicine

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