Often the trouble that travelers have to handle while traveling is the evident lack of sleep. A jammed hostel dorm room, ceaseless invitations to party all the time or maybe the impulse to go to as much spots as you can with the limited time that you have managed to get hold of, are some of the components that add up to the lack of sleep. Of course you can always work on your time for these socializing activities but always keep yourself in check. Remember that one of the reasons why you head out for a getaway is to loosen up and delight yourself being in a new surrounding and not to look all weary at the end of the day. What could be worse than returning home as a zombie?

Some factors that gives you tension while traveling includes missing a ride, losing your way in a new place, endlessly waiting for delayed flights, misplacing your backpack, etc. But don\’t let having problems sleeping be another cause! Be in control! Try these tips that might help you catch some z\’s.

1. Keep your nose free from blockage. Flying can cause some level of sinus or ear discomfort if you oftentimes experience nasal congestion most likely because of colds and allergies and these can also affect your sleeping schedule all night when these are inclined to cause obstruction on nasal breathing passageways. Use heaps of nasal saline which acts as a mild decongestant which you can prepare yourself or head out to the pharmacy to get nasal sprays or decongestant pills to prevent ear or sinus difficulties and open up these passageways.

2. Do not stuff yourself before hitting the sack. Although this can be a familiar habit whether you\’re on a trip or just chilling at your place, this could very well ruin what you have in mind to have a peaceful sleep. Besides gaining more pounds on you, when your stomach is full and you on your back, you would regurgitate some stomach acids or juices regurgitate into your throat and cause inflammation and irritation. This will disrupt your slumber and decrease the chances of nipping in undisturbed. It is best to eat your dinner 3-4 hours prior to you drop in your bed.

3. Don\’t even think about drinking yourself to sleep. Many people will immediately think that binge drinking would help them to have an improved rest as it conks them out but in reality, you don\’t get to catch some Z\’s early. It is noteworthy to know that it weakens throat muscles and when you sleep on your back, the collapse of your tongue would force it backwards covering your airway passageways. This would deprive your brain of oxygen. Sometimes, when your body gets too limp to move a muscle, you can fall on your face and the air that comes in would be blocked and cause you to stop breathing. Won\’t that instill enough fear in you? This is not to keep you from having fun on an occasional drinking spree; you can have a time for all things but be sure to know your limits.

4. Try to doze off early. It may be tough, yes. Especially for self-confessed insomniacs or if you are just lured to stay up late and maximize while on a trip as it doesn\’t happen everyday. But you must keep in mind that having your meals on time and going to bed before the break of dawn permit you to have a normal sleep duration that your frail body needs. Try not to shift and mix up your body clock by sleeping late and getting up much later a day after. It will be tough to return to your usual sleeping habits particularly when you shift through altering global time zones.

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