-Travel Sleep Essentials: Don’t let a bad night's sleep ruin a great trip with aromatherapy -
Travel Sleep Essentials: Don’t let a bad night's sleep ruin a great trip with aromatherapy
These recommendations may seem simple but usually it’s these simple things that we tend to overlook. Oftentimes, it is the small changes done consistently that make a big difference but we need awareness so we can intentionally make healthier choices that will let us enjoy our vacations to the full without needing to “take a vacation from our vacation” afterwards.
It’s no secret that a good night’s sleep is essential for feeling your best, but when you’re on vacation, getting enough shut-eye can be tricky. Between adjusting to a new time zone and all the excitement of being in a new place, it’s easy to let your bedtime routine fall by the wayside. This can lead to fatigue and even jet lag.
Despite our best efforts, the last thing we want in any vacation is to be unable to get the quality sleep we need. To the point that when it’s time for us to return home, rather than feeling refreshed and relaxed like we had hoped, we’d end up feeling more tired than when we had left.
Luckily, there are some simple ways to help you get the sleep you need while you’re away from home. In this blog post, we’ll discuss simple changes you can make including aromatherapy to help improve your sleep while you travel.
1. Establish a calming pre-bedtime routine.
Whether you’re traveling for business or leisure, it can be helpful to set a routine before bedtime so that your body gets used to winding down at a certain time each night. This could include reading a book, meditating, journaling, listening to soothing music, or taking a warm bath or shower to help you relax before getting into bed.
2. Focus on creating an optimal sleep environment.
Research shows that the right environment is critical for sound sleep. Before hitting the hay make sure your room is dark and cool (ideally between 20-22C), and consider using blackout curtains if necessary. You may also use lighter blankets or layers of clothing instead of turning on an air conditioner or heater until you’re able to make yourself comfortable. Additionally, try to minimize noise pollution by using earplugs and/or playing white noise from a fan or app if available.
3. Avoid caffeine late in the day.
Caffeine can interfere with your ability to get quality restful sleep, especially if consumed close to bedtime. Studies show that caffeine can stay in our body for up to 6 hours. Thus, when traveling, it’s best to limit your intake of caffeine-containing drinks like coffee and tea in the afternoon so that it won’t affect your sleep at night.
4. Exercise during the day.
Getting regular exercise while on vacation can help regulate your body clock and promote healthy sleep patterns when night falls. Aim for 30 minutes of moderate activity every day for optimal results; just be mindful of the intensity since vigorous physical activity too close to bedtime can disrupt your routine instead of helping it out.
5. Soak up natural sunlight during the day.
Sunlight helps reset your body’s internal clock (called the circadian rhythm) so that you can fall asleep easier at night. Take advantage of daylight hours by spending some time outside each day; this will also give you an opportunity to explore your destination.
6. Manage stress levels.
Stress is one of the biggest culprits behind poor sleep quality, so try not to let worries about planning or sightseeing overwhelm you while on vacation; focus instead on living in the moment and enjoying yourself without worrying too much about what’s next on the itinerary. Meditation and mindfulness practices are excellent ways to lower anxiety before bedtime too!
7. Limit alcohol consumption.
Yup, you might be thinking, “but, this is the fun part!” Well, drinking alcohol too close to bedtime interferes with deep sleep cycles. We’re not saying you can’t drink but do try limiting yourself to no more than one drink per night while traveling so that it won’t impact how well rested you feel each morning. This will also let you enjoy a nice morning stroll perhaps leading up to a nice breakfast café versus nursing a hangover while on vacation.
8. Arm yourself with tools from aromatherapy.
Aromatherapy can be an effective way to improve your sleep quality when you’re travelling. Aromas have a powerful effect on the body and mind, and certain essential oils can specifically help promote relaxation and rest. For example, lavender oil is known for its calming and sedative-like effects. Research has indicated that lavender oil can decrease heart rate and blood pressure while reducing feelings of stress and anxiety. Other essential oils such as chamomile, sweet orange, geranium, sandalwood, ylang-ylang, bergamot and jasmine are also beneficial for promoting restful sleep.
To use aromatherapy for improved sleep quality when travelling, you could try diffusing these essential oils in your hotel room or even applying them topically in diluted form with a carrier oil like jojoba or coconut oil. You could also spritz your pillowcase with an aromatic spray infused with one of these relaxing scents before bedtime. Another option would be to bring along a roll-on blend of essential oils that you can apply directly to pulse points on your wrists or temples before bedtime or to calm you down as needed. It’s important to keep in mind that individual reactions to aromas vary greatly so test out different oils before deciding which ones work best for you.
Well, because we formulated it, you can say we’re biased but I’d rather go ahead with the plug than let you miss out on a product that can potentially turn things around for you and let you make the most of your vacations simply by being able to sleep well.
Our Blissful Sleep line of products are specially designed for times like this. Not only is it available in travel sizes, it is also uniquely formulated with 14 different essential oils and hydrosols and 5 times more concentrated than the usual pillow mist which improves it’s efficacy by allowing you to breathe in more of the components responsible for its calming and sedative properties. We’ve had testimonials to this effect so just drop in here should you wish to learn more about the product and give it a try.
Finally, these recommendations may seem simple but usually it’s these simple things that we tend to overlook. Oftentimes, it is the small changes done consistently that make a big difference but we need awareness so we can intentionally make healthier choices that will let us enjoy our vacations to the full without needing to “take a vacation from our vacation” afterwards.
That’s all for now. Feel free to let us know if these simple tips will enhance the quality of your sleep the next time you travel!
ABOUT THE AUTHOR
Hi, I’m Des and I’m an entrepreneur, certified aromatherapist and Christian cognitive behavioral therapy practitioner. After leaving behind a 10-year career in the corporate world, I took my certification in aromatherapy and started Aurae Natura. My hope goes beyond providing you reliable and credible information about aromatherapy and therapeutic-quality essential oils but to serve you meaningful content that will also nourish you mentally, emotionally and spiritually.