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Getting a good night’s sleep while traveling can have numerous benefits for both physical and mental health. For one, adequate sleep can help to boost the immune system, which is especially important when traveling and being exposed to new environments and potential illnesses. Additionally, getting enough sleep can help to improve mood, reduce stress and anxiety, and promote better cognitive function and decision-making abilities.
Good sleep can also help to reduce the risk of accidents and injuries, especially when driving or operating machinery while traveling. Furthermore, getting enough sleep can help to improve physical performance and reduce the risk of jet lag, allowing travelers to make the most of their time and enjoy their trip to the fullest.When traveling, it’s important to pack the right items to ensure a good night’s sleep. These items help to create a comfortable sleep environment, travelers can help to ensure a good night’s sleep, even while on the go.
I’m a bit of a sleep snob when I travel because a night of poor sleep can easily ruin my whole day. Here is a list of 7 items that I bring with me any time I’m not sleeping in my own bed.
1. A sleep mask.
Using a sleep mask can have numerous benefits for improving sleep quality. A sleep mask helps to block out light, which can interfere with the body’s natural sleep-wake cycle and suppress the production of melatonin, a hormone that regulates sleep. By creating a dark environment, a sleep mask can signal to the brain that it is time to sleep and promote deeper, more restful sleep.
A sleep mask can be especially helpful for those who have trouble falling asleep in brightly lit environments, such as on an airplane or in a hotel room.
Here are a couple of my favorite options:
This one is super comfortable and I love that can’t feel it pressing on my eyes.
I also love this one because it doesn’t irritate my skin and it’s great for side sleepers.
2. A portable white noise machine.
Using a portable white noise machine while traveling can have numerous benefits for improving sleep quality. A white noise machine produces a constant, soothing sound that can help to drown out disruptive noises and create a more peaceful sleep environment. This can be especially helpful for travelers who are staying in noisy environments, such as near a busy street or in a hotel with thin walls. By masking disruptive sounds, a white noise machine can help promote deeper, more restful sleep, and may also help to reduce the effects of jet lag.
Also Read: Preventing and Relieving Jet Lag Symptoms
Using a portable white noise machine can be helpful for individuals who have trouble falling asleep in complete silence or who are accustomed to sleeping with a fan or other white noise source.
My favorite portable white noise machine is this one.
3. Ear plugs.
If you’re a light sleeper like me, you should never leave home without a pair of ear plugs. Using ear plugs while traveling can have numerous benefits for improving sleep quality. Ear plugs help to block out noise, which can be especially beneficial for travelers who are staying in loud or busy environments, such as near an airport, train station, or busy street.
By reducing or eliminating noise, ear plugs can help to create a more peaceful sleep environment and promote deeper, more restful sleep. Additionally, using ear plugs can be helpful for individuals who are sensitive to noise or who have trouble falling asleep in complete silence. Ear plugs are also relatively inexpensive and easy to pack, making them a convenient option for travelers who want to ensure a good night’s sleep.
I am also pretty picky when it comes to ear plugs. I am a side sleeper so they have to be comfortable. And if they are the wrong size for my ear holes, they will not work. The best ones I’ve found so far are these ones because they meet both of those criteria.
4. Calming essential oils.
Using travel-size essential oils for sleep can have numerous benefits for improving sleep quality. Essential oils, such as lavender and chamomile, have natural relaxing properties that can help to promote sleep and reduce anxiety and stress. When used in a travel-size diffuser or applied topically, these oils can create a calming and soothing sleep environment, which can be especially helpful for travelers who are staying in unfamiliar or stressful environments. Additionally, using essential oils can be a convenient and natural alternative to sleep aids, which can have unwanted side effects or leave travelers feeling groggy the next day. Overall, travel-size essential oils can be a simple and effective tool for promoting better sleep and improving overall sleep quality while traveling.
Personally, I transfer my essential oils to these 2 mL glass roll-on containers because they are easier to use while traveling.
And here is the carrying case that I use for them.
5. Super comfortable PJs.
Wearing comfortable pajamas while traveling can have numerous benefits for improving sleep quality. Comfortable pajamas can help to regulate body temperature and keep travelers comfortable, regardless of the ambient temperature or climate of their destination.
Wearing comfortable and familiar clothing can help travelers to feel more relaxed and at ease, which can be especially helpful for those who experience anxiety or stress while traveling. By creating a comfortable and familiar sleep environment, comfortable pajamas can help to promote deeper, more restful sleep, and can also be helpful for individuals who have trouble sleeping in unfamiliar or uncomfortable clothing. Overall, packing comfortable pajamas while traveling can be a simple yet effective way to ensure a good night’s sleep and improve overall sleep quality.
When it comes to comfortable pajamas, this is where I would pay a little extra for quality. I cannot recommend Cozy Earth pajamas enough. They are made from sustainable bamboo and are the softest things ever! Plus, I am 6 feet tall and am very grateful that these luxury PJs come in tall sizes for women.
6. Natural sleep-aids.
Taking melatonin while traveling can have numerous benefits for improving sleep quality. Melatonin is a hormone that helps to regulate the sleep-wake cycle and can be especially helpful for travelers who are crossing time zones or experiencing jet lag. By taking melatonin at the appropriate time, travelers can help to reset their circadian rhythms and promote deeper, more restful sleep.
Also Read: Guide to Restful and Restorative Sleep
Melatonin is considered a natural and safe sleep aid as long as it isn’t used as a long-term fix. It that can be used several nights in a row without the side effects or risks associated with prescription or over-the-counter sleep aids. Melatonin is available in a variety of doses and formulations, including travel-friendly options like tablets or these gummies. Overall, taking melatonin while traveling can be a simple and effective way to improve sleep quality and promote restful sleep, even when dealing with disruptions to the natural sleep-wake cycle.
My go-to melatonin supplement that I don’t travel without are these ones because they also contain other helpful ingredients such as chamomile, and L-Theanine.
7. Blue light glasses.
Wearing blue light glasses while traveling can have numerous benefits for improving sleep quality. Blue light is emitted by electronic devices like smartphones, tablets, and laptops, and can interfere with the body’s natural production of melatonin, which is important for promoting sleep. By wearing blue light glasses, travelers can help to reduce their exposure to blue light and promote natural melatonin production. This can be especially helpful for those who need to use electronic devices on a late-night flight or in the hotel room before bedtime.
Blue light glasses can be useful for travelers who are crossing time zones or experiencing jet lag, as they can help to reset the body’s circadian rhythms and promote better sleep quality. Overall, wearing blue light glasses while traveling can be a simple and effective way to improve sleep quality and promote restful sleep, even in the presence of electronic devices.
Here are the ones that I use because they are the perfect combo of comfortable, affordable, and stylish.
Getting good sleep while traveling is essential for physical and mental health, as well as the overall enjoyment of the travel experience. To ensure a good night’s sleep while traveling, it’s important to pack the right items, such as comfortable pajamas, a lightweight travel pillow, and ear plugs or a white noise machine to block out noise. A sleep mask can also be helpful to block out light and create a dark sleep environment, and portable essential oils can promote relaxation.
Bringing any natural sleep aids, such as melatonin, can also help to ensure adequate sleep in hotel rooms or on red eye flights. By packing the right items and creating a comfortable sleep environment, travelers can help to reduce the risk of jet lag, improve mood and cognitive function, and make the most of their travel experience.
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