Traveling is one of the most fun things you can do. Seeing new places, beautiful landscapes, different traditions and diverse cuisines is entertaining. Unfortunately, sometimes new experiences and places don't always support your rest. Many people find it difficult to sleep in a new place, no matter how comfortable it is.

Causes

There are several reasons why you may have trouble sleeping when traveling to a new place, among them:

• Physical fatigue felt after the trip
• Motion sickness
• Having anxiety about problems while traveling
• The stress that builds up from preparing for the trip, getting stuck in traffic on the way, and organizing the destination
• Long traveling time
• Not able to sleep in the middle of the trip
• Compatibility issues with available food
• Sitting for long periods
• Jet lag
• Time differences
• Changes in diet and activity

A lack of sleep while traveling can affect your vacation activities. You may be more prone to drowsiness, fatigue, headaches, difficulty concentrating, and irritability when sleep-deprived.

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How to overcome insomnia while traveling?

To keep your trip fun and memorable, know how to overcome sleeplessness while traveling below:

Changing bedtime

You may need to change your bedtime at least three days before traveling. This can help you adjust to the time zone differences while on vacation. For example, you can shift your sleep schedule an hour earlier or later. So, when you have to sleep in a new place, you can still adjust to the changing sleep patterns while on vacation.

Adapting the local schedule

If your destination has a different time zone, adjust immediately by setting the time on your watch when you land. Take advantage of sleeping on the road especially if you reach your destination in the middle of the day.

Following the "two-day" rule

If your trip is less than two days, it's best to stick to your usual sleep schedule and routine as much as possible. This helps to keep your body from getting confused and ensures that all activities run smoothly. Try to do essential activities according to your home working hours whenever possible.

Read more: Cara Efektif Mengatasi Jet Lag setelah Bepergian

Regulating light exposure taken

Light has a major influence on the body's circadian rhythm. If traveling by plane eastward and landing in the morning, you can wear sunglasses to minimize light exposure. Then, get maximum light exposure around 11 am to 1 pm, so that your circadian rhythm becomes closer to your destination's time zone. This aims to bring your body clock closer to bedtime when you arrive at your destination.

However, if you're traveling west, try to get some sun exposure around 5 to 7 pm. You can walk outside to push your body's circadian rhythm for longer. Then, to sleep comfortably, avoid exposure to light at night, which can inhibit the production of the hormone melatonin, which is essential for sleep.

Stay active

Staying active outdoors at the start of the day can be a great way to boost energy and help adjust circadian rhythms. Exposure to sunlight while exercising also makes the body feel good.

Take a warm shower

Taking a warm bath about an hour before bed helps you to fall asleep faster. The relaxing effect on the body and mind also reduces stress and tension levels that can interfere with sleep.

Ensuring adequate and quality sleep is essential for overall health. If you are experiencing persistent sleep difficulties, it is important to consult your doctor. Sometimes, chronic sleep disturbances can be a symptom of a medical condition that must be considered and taken seriously.

If you need medical advice or consultation, you can either visit a doctor or use the consultation features available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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