8 Steps to Getting Great Sleep While Traveling for Business


Vacation and travel can often be exciting times, but this change of scenery also means that your daily schedule will change as well.

When you are away from your home and your bed, your first worry may be that you won’t get the same quality of sleep that you did before. Thankfully, there are many ways that you can not only adjust but thrive when going to bed in a hotel or new place.

1. Check for Light

When switching time zones or getting used to a different schedule, you may feel more awake than usual if you are surrounded by daylight. Trying to relax in a new room can add to those feelings. Instead of forcing yourself to fall asleep, try dimming or turning off the lights around you.

Drawing the curtains closed in your room an hour or so before you plan to fall asleep at the Marriott Odessa can also help you calm down at the end of a long day.

2. Turn Up the Air Conditioner

No matter where you stay or what place you’re traveling to, being overheated can leave you struggling to sleep even when you’re exhausted. One way to combat this is to check and change your air conditioner so that you can pull up your covers without sweating all night. A humid room can leave anyone uncomfortable when trying to relax.

Before getting into your bed, look at all the options available to you for controlling the temperature in your room.

3. Follow a Routine

When you’re out of your usual routine, you may find that you’re wide awake when it’s time to go to sleep. Trying to force yourself to calm down typically only leads to more stress. The best way to get your mind focused on a good night’s sleep is to follow your typical schedule as closely as you can.

Write down what you normally do before going to bed and take time to bring any personal items, such as soaps or masks, that you use along with you. Body wash you bring with you or a familiar blanket may help evoke good memories so that you can relax and stay well-rested.

4. Let Yourself Settle In

Expecting to fall asleep immediately can ironically lead to you staying up longer when you feel annoyed or frustrated about your lack of rest. Part of being in a new place is getting used to the area around you. When you get up early in the morning, making sure to stretch or move around a lot may help you feel more energetic.

Putting your phone away for a while may help you when you are preparing to lie down at night. The bright light from the screen can signal to your brain to stay awake longer than you want, which can be harmful when trying to prepare your mind to sleep.

5. Think About the Source

If you still find it hard to calm down when you are sitting in bed, you may have another issue on your mind. Taking the time to write out what you are feeling and thinking on paper may allow you to work through whatever is holding you back from relaxing in a new place. Sometimes the change of location is not enough to distract from work or family worries on your mind until you put those emotions into words.

6. Try a Beverage

Whether you prefer decaf coffee, milk or tea, having a warm glass of your favorite drink before bed can help you to associate this new place with sleep and relaxation. Not only can this warm you up if you are chilly, but it can calm your inner nerves if you find you do not want to fully go to sleep just yet. There are many sugar-free options that could fit your dietary needs, so you do not have to have the same one every night.

7. Dial Down Stress

Thinking over the details of your trip and stressing about what is on the schedule next may leave you too overwhelmed to relax at the end of the day. Getting lost in a good book or a funny television show before attempting to turn the lights off could help you separate bedtime and your busy life.

While you may love angsty dramas or action movies, choosing the right kind of media is important. Tuning into light-hearted shows or movies closer to nighttime can let your mind focus on the happier side of life so you’re not feeling anxious.

8. Pick the Right Pajamas

When you are already out of your typical routine, little details can make a big difference. Packing loose and comfortable pajamas that you know fit well can help you relax and feel cozy after a tiring day. Not only can this prevent you from overheating, but it can also stop irritation or scratching that could keep you up. Bringing along several pairs may help if you do not know the exact temperature or if it could change throughout the trip.

Establishing an enjoyable routine when you are traveling can help you to look forward to wherever you go next and get a full night’s rest.

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