About 70 million Americans suffer from a sleep disorder, according to the American Academy of Sleep Medicine. And travel doesn’t make those restless nights any easier.
So how can you become Sleeping Beauty and enjoy your vacation?
We talked to sleep experts about their best tips for catching zzz’s on the road. Click the arrow below for the first remedy.
Bring a Pillow
Your own pillow can help you sleep better on planes and in hotel rooms because it has a soothing familiarity and firmness, says Alan Kominsky, M.D., an ear, nose and throat doctor and sleep expert with the Cleveland Clinic Head & Neck Institute.
When his kids were young, “we would traipse into the hotel, a family of pillow-carriers.”
Some hotels let you choose a pillow, from down to hypo allergenic. “But your own pillow is best,” he says.
Choose the Right Seat
If you have a long overnight flight and can afford it, go business or first class, says Robert Sack, M.D., professor of psychiatry at Oregon Health and Science University and a nationally recognized sleep doctor.
Besides fancier blankets and pillows, you’re in seats that more fully recline.
“To sleep, you need to lower your core body temperature – and that’s difficult in a seated position,” Sack says.
But if you’re stuck in coach, try these tips:
* Wear comfortable and loose-fitting clothes (cotton is a good choice)
* Take off your shoes
* Use your own pillow
* Pull down the window shade or wear an eye mask to simulate darkness
* Use noise-canceling headphones to block engine noise and conversations
Book a Quiet Room
At the hotel, ask for a room in a quiet location, away from ice machines, elevators, housekeeping closets or public areas like the gym, restaurant or a club.
Once inside, adjust the room temperature to a comfortable setting. Other tips:
* Check the alarm clock to make sure the last guest didn’t leave it set.
* Use the “Do Not Disturb” sign.
* Close blackout curtains all the way. (Carry a few safety pins or clips to fasten them.) “Ambient light and noise can interfere with sleep,” Sack says.
Take a Bath
A warm soak can make you feel sleepy.
Pack essential oils and put a little in the tub, says Sezelle Gereau Haddon, M.D., an ear, nose and throat doctor at Beth Israel Hospital in New York, and expert in integrative medicine and alternative remedies.
“Roman chamomile and orange help make you groggy, and valerian [an herb sometimes used to treat insomnia] can be put in the tub too,” she says. “Put in a few drops and inhale the oils.”
Pop Some Sleep Meds
Hypnotic sleep medications, like Lunesta, Sonata and Ambien, can put you to sleep at your destination, but test them before you leave home.
“Traveling is not the place to experiment,” Kominsky says.
Also, talk to your doctor before using them because such medications make some people extremely drowsy, and side effects can include amnesia, spaciness, sleepwalking and nightmares. Some drugs can even worsen depression.
Watch the Caffeine
When you wake up for your first full day, extra cups of coffee may make you more alert – especially if you’re feeling jet-lagged.
But cut back after midday because they may undermine nighttime sleep, Sack says.
The caffeine found in tea, soda and chocolate, can also cause insomnia.
“You’re artificially inducing yourself to stay awake – and telling your body to do this right now – but you aren’t adjusting” to the time zones, Haddon says.
What About the Kids?
It’s tempting to give kids Benadryl or another sleep-inducing over-the-counter medication to knock them out for a long flight.
Don’t, Kominsky advises, because they’re not meant to be a sleep aid. Instead, pick a travel time that’s easier for children, such as daytime flights instead of red-eyes, he says.
Pack their favorite blanket and stuffed animal, and remember to have quiet time before bedtime to unwind, Haddon says.
“Keep them as much as possible on a normal cycle,” she says.
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