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Snooze on the Move: Mastering Sleep While Traveling

Today on The Plate and The Compass our plate is filled with travel while our compass is set on mastering sleep while traveling and we’ve got the simple tools to help you get that good night’s rest!

world map and sleeping on a plane  for sleeping while travelingh

Getting Sleep While Traveling An Overlooked Amenity

Often the most overlooked aspect of travel is mastering the art of sleep on the go through time zones that blur and restful nights seem like a distant dream but we will make sure you find slumber! But fear not, intrepid travelers! We’ve got the insider tips and practical tools to ensure your journey is as restful as it is adventurous.

We are going to navigate through the sometimes choppy waters of getting a good night’s sleep while traveling. Whether you’re soaring at 35,000 feet, road-tripping across the country, or finding respite in a bustling city, sleep should not be a luxury you compromise on.

You need sleep to tour, enjoy, and see as much as possible in those jam-packed days of travel.  Plus, if you are tired you are crabby, and crabby does not mix with travel!  In the world of travel, it’s easy to focus solely on the destinations, the sights, the food, and the culture. But what about the silent companion that can make or break any adventure – sleep?

 It’s time we put sleep in the spotlight, giving it the attention and planning it rightfully deserves. From crafting the ultimate sleep kit to embracing routines and remedies that coax the sandman, we’ve curated the ultimate guide to help you doze off, no matter where your travels take you.

Now today’s travels will journey into ways to reclaim our nights, ensuring every day of our travel is as rejuvenating as it is enriching. After all, the best adventures are those followed by a night of blissful sleep.

1. Your In-Flight Lullaby Plugged Up To Get Sleep While Traveling

Imagine you’re on a red-eye flight, the cabin is dimly lit, the steady hum of the engines blending with hushed conversations. Earplugs, albeit simple items become your invaluable ally. In this setting, the plane’s own engine noise offers a free, natural version of white noise. Just plug in your earplugs and let this ambient symphony lull you into a restful slumber, guiding you gracefully through the night skies.

A travel pillow and a sleep mask

Plus if you are at a hotel with thin walls, or an Airbnb with less than adequate thick walls you have a way to tune the world out and tune into what your body needs most: getting sleep while traveling.

2. White, Brown, and Pink: The Sleep Navigation Portfolio

When it comes to conquering sleep in noisy hotels or thin-walled Airbnbs, in addition to earplugs you should consider the trio of white, brown, and pink noise your sleep compass.

Each has its unique frequency and soothing capabilities, perfect for masking unwanted sounds. Download a sleep noise app, choose your sound, and let it whisk you away to the land of Z’s. It’s like having a personal sleep concierge right at your fingertips. Are you curious about each of the frequencies and their effect on sleep?

The Colorful World of Sleep Sounds For Sleep While Traveling

  • White Noise: Best for general sleep disturbance, white noise effectively masks a broad range of frequencies, making it ideal for drowning out inconsistent sounds like street noise or sporadic conversations.
  • Pink Noise: With a softer, deeper quality, pink noise is great for those who find white noise a bit too harsh. It’s excellent for reducing brain waves and promoting deeper sleep, ideal for restless sleepers.
  • Brown Noise: Deeper than pink noise, brown noise features even less high-frequency sounds, resembling the rumble of a thunderstorm or a strong wind. It’s particularly good for relaxation and deep sleep, perfect for those who need a calming, low-pitched sound.

3. Put Daily Magnesium on Your Plate Before Bed

Start a daily ritual of taking magnesium at night. Integrating a daily dose of magnesium into your routine can be a game-changer for achieving restful sleep, especially when you’re on the move. Opt for a clean, high-quality magnesium supplement and make it part of your nightly wind-down ritual.

Magnesium taken before bed, is like a gentle lullaby for your nervous system, helping you say ‘goodnight, sweetheart’ to the day and welcome a night of rejuvenating sleep.

  • Dosage: The ideal dosage of magnesium varies, but a general guideline is about 200-400 mg daily for adults. It’s best taken in the evening to support relaxation and sleep.
  • Disclaimer: Always consult with a healthcare provider before starting any new supplement, including magnesium. This ensures it’s safe for you, especially if you have health conditions or take other medications.

4. Dine Smart, Sleep Tight: Setting Your Culinary Compass

In the journey to a good night’s sleep, heavy, greasy foods are the mischievous pirates steering you off course for sleep while traveling. Indulge earlier in the day when you can metabolize these energy-rich foods. Come evening, set your culinary compass to lighter, sleep-friendly fare – lean proteins, vegetables, and complex carbs – guiding you gently to dreamland.

5. Alcohol: Not The Bes For Getting Sleep While Traveling Keep It Off the Plate

Alcohol, the trickster of the travel world, promises swift sleep but often leads to a night of restless dreams. Enjoy that glass of wine, but tread lightly – the water should be your true north, guiding you to a night of deep, refreshing sleep. Yes, you can have your party and your drinks but, each glass will make you more tired than more restless. So If you are trying to sleep while traveling and meet schedules you might end up passing out hard initially then waking mid-morning and not able to fall back asleep and there is nothing Restful about that!

6. The Sunburn Snooze Sabotage: Let Your Compass Navigate Away from This Issue

We’ve all been here, getting a bit too much sun by day and suffering through it by night (possible sun poisoning, my kids got this in the OBX after playing football all day on the sand and refusing to stop!) meaning you are not getting sleep while traveling but you are getting chills, and blisters and craving to just pass out!

On a cruise through the equator, we got a 3rd-degree sunburn from being out on the deck for 1 hour, and I’ll never forget that experience, it was as painful as you might imagine! (We nicknamed ourselves Scorch and Torch!)

Have you ever tried sleeping with a sunburn? It’s like sailing through a storm – tumultuous and restless. Sunburn can raise your body temperature, turning restful sleep into a distant shore. The pinch, the sting of every movement makes it worse because your skin has a burn.

The key? Navigate your day with sun-smart choices – sunscreen, hats, and shaded paths. Your reward? A night of peaceful, uninterrupted sleep.

7. Hydration: Charting the Waters of Restful Sleep

Staying hydrated is like having a steady hand on the tiller – it keeps you balanced and ensures smooth sailing through the night. But remember, timing is key because sipping on water too late will only lead to interrupted sleep making pee trips you don’t want! Chart your hydration course wisely; drink plenty of water throughout the day, but ease off as evening approaches. Ensure your sleep while traveling through balance to keep your sleep voyage as smooth as calm seas.

8. Get Moving to Get Snoozing: The Compass Points to Activity

In the world of travel and sleep, exercise isn’t just a fair-weather friend; it’s a compass guiding you to restful nights. A brisk city walk, a quick workout in your hotel room, or a stretch session at the airport can do wonders. It’s all about finding that sweet spot – enough activity to make your body crave sleep, but not so much that you’re over-tired. Let your compass point towards balanced activity, which will help get great sleep while traveling.

The Plate and The Compass Sleep While Traveling Kit To Make

  • Earplugs: Your first line of defense against unwanted noise. Easy to pack and helpful for sleep while traveling.
  • Phone Charger/Power Bank: Essential for keeping your phone powered up, especially if you rely on it for white noise or meditation apps to help you drift off.
  • Sleep Noise App: A digital lullaby that helps mask disruptive ambient sounds. While it sounds counterintuitive it is helpful.
  • Travel-Size Pillow: A small, comfortable pillow can make a huge difference, especially on long flights or road trips.
  • Eye Mask: Block out unwanted light and create your own little dark, cozy cocoon.
  • Chamomile Tea Packets: Known for its calming properties, chamomile tea is like a warm, soothing hug for your nervous system.
  • Comfortable Headphones: For those who prefer soft music or guided sleep meditations.
  • Light Blanket or Scarf: Useful for staying warm and cozy, especially in air-conditioned environments.
  • Sleep-Inducing Snacks: Think almonds, walnuts, or a small banana. Foods that are known to help promote sleep.
  • A Good Book or E-reader: Sometimes, a little light reading is the perfect way to wind down and get sleepy.
  • Soothing Essential Oils: A little lavender oil dabbed on your temples can be relaxing and help ease you into sleep.
  • Sunscreen: To prevent uncomfortable sunburns that can keep you up at night.

Our sleep while traveling kit, is tailored for travel, and will help ensure you’re well-equipped to find restful sleep, no matter where your adventures take you. Remember, sleeping well while traveling isn’t just a dream—it’s entirely achievable with the right tools at your disposal! Safe travels and sweet dreams!

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