Planes, Trains, & Automobiles: Catching Z’s while Traveling

Lisa Williams

Traveling can be exhilarating, offering new sights, sounds, and experiences. However, it often comes with its own set of challenges, especially when it comes to getting a good night's sleep. Whether you're soaring through the skies, riding the rails, or cruising down the highway, here are some tips to help you catch those elusive Z's and arrive at your destination refreshed.

Planes: Sky-High Sleep

Flying can be a mixed bag when it comes to sleep. The cramped quarters, dry air, and constant noise can make it difficult to get comfortable. Here’s how you can make the best of it:

1. Choose Your Seat Wisely: For longer flights, try to book a window seat. This gives you something to lean against and avoids the disturbance of fellow passengers climbing over you. If possible, select seats over the wing where there is less turbulence.
2. Invest in Comfort: Bring a travel pillow, an eye mask, and noise-canceling headphones or earplugs. These can help create a more sleep-friendly environment by blocking out light and noise. The Sleep Log is an excellent investment, as this bone-shaped pillow provides comfortable support for the head and neck, preventing the head from wobbling side to side, making it perfect for relaxing during airplane travel.
3. Dress for Comfort: Wear loose, comfortable clothing and consider bringing a blanket or a large scarf to stay warm.
4. Hydrate and Eat Light: Drink plenty of water to combat the dry air in the cabin, but avoid caffeine and alcohol, which can interfere with sleep. Eat a light meal before boarding to avoid discomfort.
5. Relax and Unwind: Practice deep breathing or meditation to calm your mind. Listen to soothing music or white noise to help you drift off.

Trains: The Gentle Rock

Train travel can be quite soothing, thanks to the gentle rocking motion and rhythmic sounds of the tracks. However, there are still some challenges to overcome for a good night’s sleep.

1. Book a Sleeper Car: If you’re on an overnight journey, investing in a sleeper car can make a world of difference. These compartments offer more privacy and comfort than regular seats.
2. Create a Bedtime Routine: Mimic your usual bedtime routine as much as possible. Wash your face, brush your teeth, and change into sleepwear to signal to your body that it’s time to sleep.  Be sure to bring your favorite pillow for travel, the Therapeutica Travel Pillow provides comfortable support and stability in all sleeping positions.
3. Block Out Light and Noise: Use an eye mask and earplugs or noise-canceling headphones to create a more conducive sleep environment.
4. Get Comfortable: Bring a blanket and a travel pillow to make your seat or sleeper berth more comfortable. Wearing comfortable clothing and layers can also help you regulate your temperature.
5. Stay Secure: Keep your belongings close and secure, especially if you’re in a shared compartment. This peace of mind can help you relax and sleep better.

Automobiles: Road Trip Rest

Getting comfortable in a car can be one of the toughest challenges, especially if you're the one driving. Drivers could consider using a lumbar support cushion; by providing proper spinal alignment, it helps reduce lower back pain and discomfort, enhancing overall driving comfort, and promoting better posture during long drives. For passengers, there are ways to make it more comfortable:

1. Find the Best Position: Recline your seat as much as possible and use a neck pillow like the Sleep Log to support your head and neck or the Core Jackson Roll to help relieve pressure and strain on various areas of the body. If you're in the backseat, consider lying down if space allows.
2. Stay Cool and Comfortable: Adjust the car’s temperature to a comfortable level and dress in layers so you can easily adapt to changes. Consider adding the Adjust-A-Loft pillow to your travel list; the cooling gel memory foam layer helps regulate temperatures for comfortable sleep!
3. Use Sunshades: Block out sunlight with car window shades or an eye mask, especially if you're traveling during the day.
4. Create White Noise: Use a white noise app or earplugs to drown out the sounds of the road and the engine.
5. Take Regular Breaks: If you're the driver, it's crucial to take regular breaks to rest. Use these stops to stretch, walk around, and refresh yourself. Never attempt to drive when you're too tired.

General Tips for All Modes of Travel

1. Stay Hydrated: Dehydration can exacerbate fatigue and make it harder to sleep. Drink water regularly but avoid large amounts before trying to sleep to minimize bathroom trips.
2. Limit Screen Time: The blue light from screens can interfere with your body’s natural sleep cycle. Try to avoid screens for at least an hour before you plan to sleep.
3. Bring Comfort Items: Familiar items like your favorite blanket, pillow, or even a scent can help create a comforting environment conducive to sleep.
4. Practice Relaxation Techniques: Techniques such as deep breathing, progressive muscle relaxation, or meditation can help calm your mind and prepare your body for sleep.
5. Plan Ahead: If possible, plan your travel to include longer layovers or stops where you can get proper rest. This can make a significant difference in how rested you feel upon arrival.

Conclusion

Traveling doesn't have to mean sacrificing sleep. With a little preparation and some smart strategies, you can catch those much-needed Z's whether you’re 30,000 feet in the air, gliding on rails, or cruising down the highway. Sweet dreams and safe travels!