Occasional travel is a part of most jobs, but it can be tough to get good sleep when you’re on the road. Whether you’re in a hotel or another type of lodging, there are some things you can do to make sure you get enough rest. If you’re like most people, sleep is critical to your daily function. A good night’s sleep can leave you feeling refreshed and alert the next day, while a poor one can make you feel drowsy and out of sorts. This is especially true if you’re traveling for work and trying to get by on less sleep than usual. Here are some tips for getting better sleep while traveling for work.

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Make sure you take steps prior to your journey to ensure that you get enough sleeping time while traveling.


Prepare Before


Packing your luggage, making presentations, arranging family events, confirming flight and hotel reservations, printing your boarding pass, and getting to the airport on time. A bit of planning can go a long way. Doing things at the last minute adds stress and could lead to an unplanned late time to go to bed. That’s the last thing you’d want. It is also possible to schedule your flight to arrive early in the morning after losing many hours of sleep in order for that gentle cue to reset your alarm clock.

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Get Ready To Sleep


Get a sleep kit and put it in your bag. Plugs for your ears, eye covers or some of your favorite relaxing music, or perhaps oil of lavender will help you when you travel or in your hotel.

Do some exercise and eat well the day prior to your trip to give you the best chance of getting a good night’s sleep. You can also use melatonin pills for better sleep.


Dress To Be Successful


Wear something comfortable that is loose fitting and comfortable, and layer it. It’s impossible to predict if you are too hot or cool on the flight.

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Do Not Stress Expect Delays In Travel.


It’s just the cost of business and it’s not your fault. So let go. If your expectations align with reality, then you’ll be less irritable and angry. It’s a great time to get that book that’s been sitting on your nightstand for the past few months.




Poor seating, delays in flights, turbulent and missed connections, dry air, and even the occasional rude or constantly talking seat sibling can create an unpleasant experience. There are a few steps you can do:




Get a pillow or two, and a blanket. Bringing a C-shaped cushion that is able to fit around your neck can also be beneficial to keep your head from bouncing around or causing a stiff neck. Remove your shoes, or at the very least, loosen your laces to increase circulation.

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Drinking water.


This will help combat the effects of dehydration caused by dry air. Carbonated drinks can cause excessive stomach gas.


Avoid drinking alcohol as well as coffee.


They are diuretics and cause you to use restrooms frequently. This, together with the humid cabin, can increase your risk of getting dehydrated. Be aware that one drink taken in the air may appear like two at the bottom.


Help relieve pressure in the ear.


First, never take a flight with severe sinus/ear congestion, be it from an allergy, cold or an upper respiratory infection. In the event that you are, you could suffer severe pain and damage to the eardrums. In order to board the plane, you need to be capable of “clear” your ears by gently, but vigorously exhaling from your nose and mouth that are closed. The antihistamines or decongestants could be beneficial. On the plane chewing gum can aid in balancing the pressure of your ears in addition. Pressure issues are usually more severe when landing. Therefore, make sure your ears are clear prior to you taking off.

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Take a nap with care


Consider a short nap on a flight that is short and a longer one for the longer flight. If you are flying for a longer time, consider waiting until the end of the journey. When you awake, you will feel refreshed, it is as if the flight is about to come to an end. Don’t snooze for all night unless you are on an extremely long flight. If you are sleeping for longer than 30 minutes, it can put you in deep sleep and make you feel tired as you get up. Make sure to shut the blinds in the event that you can, or wear the eye cover. Also, earplugs can aid greatly.

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At The Hotel


When you book a hotel, request a room that is away from the nightclubs in the ballroom or bar. If you’re not in your family, make sure to stay far from those who have small children or babies. Also, ensure that your alarm clock in the room hasn’t been set to sound in the event that you don’t want to. Check the firmness of a mattress in the hotel room.


designated quiet areas


These are rooms or entire floors that are specifically designated for those who are looking for a peaceful night’s sleep. They may also have specific restrictions on children and loud music, parties, or other events.

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Rooms that are quiet


These rooms may be set back from the street, with double-paned windows with soundproof doors, quiet air-conditioners, and more.


Room facilities: They make a huge impact and include:


  • The perfect bed and bedding


  • Eye plugs, earplugs as well as cover for the eyes covers


  • Curtains with blackout


  • Music to help you sleep, relax and sleep better


  • Safety-conscious night lights and avoid bright lights when you awake at night.


  • Bath amenities include laven aromatherapy, potpourri soaps and oils


  • Pillows menu, from full-body to down, and C-pillows


  • Wake-up calls
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  • Facilities for spas




While traveling for work can be a great opportunity to see new places and meet new people, it can also be exhausting. If you’re not prepared, the jet lag, unfamiliar surroundings, and irregular hours can quickly take their toll. By following these tips for getting better sleep while on business trips, you can minimize the impact of travel on your body and mind and make the most of your time away from home.

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