Getting a good night's sleep while traveling - 21 News Now, More Local News for Youngstown, Ohio -

Getting a good night's sleep while traveling

Updated: March 1, 2011 03:31 PM EST
Almost everyone has trouble snoozing without the familiar sounds, smells and other cues that help us doze off at home. (©iStockphoto.com/Brasil2) Almost everyone has trouble snoozing without the familiar sounds, smells and other cues that help us doze off at home. (©iStockphoto.com/Brasil2)


By Michael Breus, Ph.D
From Ideas That Spark

Q. I always have trouble sleeping when I travel, and it makes it harder to enjoy my vacation. Any tips?

A. Almost everyone has trouble snoozing without the familiar sounds, smells, textures and other subconscious cues that help us doze off at home. Still, you can get a good night's rest wherever you are. Here's how:

On a plane: Support your head with a c-shaped pillow (try one made from heat-sensitive foam) or wrap two airline pillows in a blanket to create your own. For slumber-friendly silence, try noise-cancellation headphones, which emit sound-blocking frequencies. Low-tech foam earplugs also work. 

In the car: Want to nap while someone else drives? Tune out traffic din with a white-noise CD and block out headlights with a blackout mask.

At a hotel: Several hotels offer special sleep amenities at no extra cost. For example, the Crowne Plaza chain provides quiet zones (no housekeeping activities between 9 p.m. and 10 a.m. and no families with children) as well as sleep CDs with relaxation tips and supercomfy beds. Wherever you stay, ask for a room away from the street and elevators, and set the thermostat at a sleep-inducing 68 degrees. For good measure, don't forget to pack a calming lavender spray so you can spritz your pillow.

At a friend's house: If possible, take a warm bath before retiring. This induces slumber better than sleep medication, according to studies. If you get up to go to the bathroom, avoid turning on the light, which halts melatonin production, waking you up. Instead, pack an ambient night-light, which won't have that effect.

Expert Michael Breus, Ph.D., is the author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health (Dutton Adult)

Copyright (c) 2011 Studio One Networks. All rights reserved.

  • More NewsMore>>

  • East Palestine football players raise awareness about ALS

    East Palestine football players raise awareness about ALS

    One local high school football team took the ALS ice bucket challenge to new heights Thursday night.More >>
    One local high school football team took the ALS ice bucket challenge to new heights Thursday night.More >>
  • A helping hand for local veterans

    A helping hand for local veterans

    Saturday, August 23 2014 12:02 PM EDT2014-08-23 16:02:15 GMT
    VIENNA, Ohio- Members of the community are raising money to help meet the needs of wounded soldiers and disabled veterans locally. The first annual Freedom Warrior Golf Outing drew hundreds of people together for the cause Friday.More >>
    VIENNA, Ohio- Members of the community are raising money to help meet the needs of wounded soldiers and disabled veterans locally. The first annual Freedom Warrior Golf Outing drew hundreds of people together for the cause Friday.More >>
  • Youngstown residents gather to stop cycle of violence

    Youngstown residents gather to stop cycle of violence

    Saturday, August 23 2014 11:30 AM EDT2014-08-23 15:30:05 GMT
    Youngstown's latest homicide, the shooting death of 17 year old Shawn Cortez, has residents gathering to take back their city from violence.On Friday members of the Food 4 Your Soul ministries offered up prayers for peace while serving up food. They are reaching out to young people, in an effort to stop the cycle of violence in Youngstown."I don't want our children to be fearful when they go to school. They just need to know that there's good resources.. There's good people who are hear for t...More >>
    Youngstown's latest homicide, the shooting death of 17 year old Shawn Cortez, has residents gathering to take back their city from violence.On Friday members of the Food 4 Your Soul ministries offered up prayers for peace while serving up food. They are reaching out to young people, in an effort to stop the cycle of violence in Youngstown."I don't want our children to be fearful when they go to school. They just need to know that there's good resources.. There's good people who are hear for t...More >>
*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by WorldNow
All content © Copyright 2000 - 2014 Worldnow and WFMJ. All Rights Reserved. For more information on this site, please read our Privacy Policy and Terms