Having trouble sleeping while traveling abroad? Four handy tips to help you sleep well and feel refreshed

▲Late at night at Singapore’s Changi Airport, many transit passengers sleep directly on benches. (Photo provided by netizen wayne)

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Summer and travel are two of our favorite words—one thought of going on an adventure and we’re instantly energized. But more often than not, various factors can lead to poor sleep during trips, and just when you think you’re about to be defeated by sleepiness, don’t worry. BloggerJulia RosienatThe Huffington Postshares some useful tips to help everyone stay well-rested and enjoy their trips to the fullest.

Comfortable environment

Having a comfortable space is essential—and even a luxury—for getting good sleep while traveling. It might cost you a bit more, but it’s truly important.

*Keep valuables secure: To sleep well, you need to feel safe. Lock up your important items, and if there’s no safe, keep money, credit cards, or your passport in your clothes or somewhere that would definitely wake you up if moved.
*Stretch as much as possible: If you’re often unable to rest properly due to flight delays, doing some light stretching, simple yoga poses, or loosening your muscles can help relax your body and release tension. Sometimes putting on your favorite music with headphones can enhance the effect.
*Wear comfortable clothes: Loose, soft fabrics allow you to move around more freely and feel more at ease.
*Make your own pillow: Your head needs something to lean on to fully relax. Roll up a jacket or scarf to create a makeshift pillow.

Adjust your schedule

Traveling often means quickly crossing multiple time zones, and jet lag is an unwelcome companion—especially for those flying from west to east, where the effects can be more severe. Here’s a medication-free tip: for those flying east, try going to bed a little earlier each day in the few days before departure. For those flying west, do the opposite. Gradually adjusting your schedule this way helps you adapt to the new time zone more quickly. Once you arrive, remember to adjust the time on your phone, watch, and laptop to sync with the new time zone right away.

On the plane

*Avoid napping: Napping reduces your body’s need to sleep longer at night. If you really can’t stay awake, limit your nap to 25 minutes or less.
*Stay hydrated: Avoid coffee, alcohol, or soda. Dehydration can make you uncomfortable and make it even harder for your body to adjust to a new rhythm.

After arriving at the hotel

*Pack your own sleep-friendly travel kit: eye mask, meditation CD, aromatherapy (lavender or chamomile), and a small nightlight.
*Take a warm shower before bed: Studies show that raising your body temperature (with hot water) and then quickly cooling down (to room temperature) an hour before bed helps relax your muscles and signals to your body that it’s time to sleep.
*Close the curtains: Keep sunlight from disturbing your sleep.
*Check the temperature: Anything above 18°C or below 12°C can disrupt continuous sleep.
*Check the alarm: Make sure a forgotten alarm doesn’t interrupt your sweet dreams.