Business travel presents a unique set of challenges for sleep. Jet lag disrupts your circadian rhythm, unfamiliar hotel rooms can feel uncomfortable, and the stress of meetings and schedules makes it difficult to unwind. As The Economist reports, hotels are increasingly recognizing the importance of sleep for their guests and investing in sleep-friendly amenities and environments.
From blackout curtains and white noise machines to pillow menus and aromatherapy, the hospitality industry is evolving to meet the sleep needs of road warriors. But travelers can also take proactive steps to protect their rest, regardless of where they stay.
Key Takeaways
- Prepare for time zone changes: Gradually shift your sleep schedule a few days before departure. Expose yourself to natural light at appropriate times in your destination to help reset your internal clock.
- Create a sleep-friendly hotel room: Pack earplugs, an eye mask, and a travel white noise app. Set the room temperature between 60-67°F and request a room away from elevators and ice machines.
- Maintain your bedtime routine: Even on the road, a consistent pre-sleep ritual — reading, gentle stretching, or a warm shower — signals to your body that it’s time to wind down.
- Watch what you consume: Avoid heavy meals, alcohol, and caffeine close to bedtime. Stay hydrated throughout the day, but limit fluids right before sleep.
- Strategic napping helps: A short 20-minute nap upon arrival can ease the transition without interfering with nighttime sleep in your new time zone.
Sleep is the foundation of peak performance, whether you’re at home or on the road. For personalized strategies to optimize your sleep during travel and in daily life, explore The Sleep Ambassador’s courses and consulting and visit our resources page.
Read the Full Article on The Economist →