Often the problem that travelers have to face while traveling is the unmistakable lack of sleep. A packed hostel dorm room, nonstop invitations to party every night or maybe the impulse to explore as much places as you can with the bounded time that you have, are some of the components that contribute to the lack of sleep. Honestly, you do have to have time for these socializing activities but always keep yourself in check. Do not forget that one of the reasons why you travel is to unwind and enjoy yourself and not to look all drawn at the end of the day. Worse is going back to your turf with a sleeping disorder and more.

Some factors that increases tension while traveling includes missing your stop, not knowing where to go in a new destination, waiting for delayed flights, misplacing your luggage, etc. But don’t let having problems sleeping be another cause! This is something you can control! Follow these guidelines that might help you catch some z’s.

1. Keep your nose clear. Flying can give you some degree of sinus or ear discomfort if you often go through nasal congestion probably due to colds and allergies which can also affect your sleeping schedule all night when these tend to cause blockage on nasal breathing passageways. Use a lot of nasal saline acting as a mild decongestant which you can prepare yourself or swing by the pharmacy to get nasal sprays or decongestant tablets to prevent ear or sinus troubles and open up these passageways.

2. Fight the urge to eat before hitting the sack. Even though this may be seen as a familiar habit whether you’re on a vacation or just spending time at the comforts of your home, this could surely destroy your plan to have a peaceful sleep. Not only does it make you gain more weight but when you’re full as you lay down, some of the stomach acids or juices shoot up to into your throat and cause inflammation and soreness. This will disrupt your rest and decrease the possibilities of having a good night’s sleep. It is recommended to consume your dinner 3-4 hours before bedtime.

3. Don’t even consider drinking yourself to sleep. Many people will immediately think that binge drinking would aid them to have an improved sleep as it knocks them out but actually, you don’t get to nap early. Little do you know that it slackens throat muscles then when you sleep on your back, the collapse of your tongue would pull it backwards obscuring your airway passageways. This would strip your brain of oxygen. Oftentimes, when your body turns too limp to move a muscle, the air that comes in would be blocked and cause you to stop breathing if you happen to trip flat on your face. Isn’t that scary enough? This is not to discourage you to have fun on an occasional pub crawling; you can have a time for everything but see to it that know your limits.

4. Drift off early. It may be difficult, yes. Especially for self-confessed insomniacs or if you are just lured to stay up late and make the most out of while on a vacation as it doesn’t happen often. But you must keep in mind that having your meals on time and going to bed before midnight allow you to have a normal sleeping time that your frail body needs. Do not extremely change and confuse your body clock by sleeping late and jolting up from sleep much later a day after. It will be tough to return to your normal sleeping habits especially when you shift through changing global time zones.

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