To solopreneurs, sleep is a precious commodity. Sleep becomes more difficult when you’re always traveling (aka travel insomnia). Many factors cause this such as jet lag, noisy environments, too much caffeine, personal worries, and feelings of excitement about your trip.
Being able to catch some shut-eye when you need it is a great thing. Do it and you make the most out of the minutes or hours you have so you become prepared for what lies ahead. Sleep improves your alertness and performance.
Ready to sleep easier anytime and anywhere? Check out the tips below.
1. Write them down on paper.
Are some thoughts bothering you? Whether they’re about a speech you’re going to make or a hefty to-do list, writing them down on paper has a calming effect. Call this the “unburdening the mind” strategy. The act of expressing stressful thoughts through writing unloads yourself instead of keeping them bottled up inside your head. So, carry a small notepad with you on your travels.
2. Carry a lavender mist spray.
Lavender is known to help you fall asleep faster and even better. It’s a natural relaxant so it’ll calm your nerves and bring about a relaxed state of mind. When you wake up, you’ll feel more energized. Always bring with you a pure lavender essential oil or essential mist. Sprinkle a few drops or spray on your linens or neck pillow.
3. Use earplugs to block out the noise.
Sleeping with earplugs on gives you some quality rest by blocking out the noise around you. Earplugs become extremely useful when you’re on the bus or plane and still hours away from your destination. Since not all earplugs are created alike, pick a pair that ensures comfort. More people find moldable earplugs an appealing choice than the conventional type. Also, check the NRR (noise reduction rating).
4. Adjust your internal clock.
Four days to one week before your scheduled flight, change your sleeping and eating hours so that they coincide with your destination. Doing this helps prepare your body for a different timezone in a gradual manner. Planning ahead of time saves you from jet lag and getting sick. This may be a very simple trick but helps you get back to a normal routine regardless of where you’re at.
5. Don’t consume alcohol.
Contrary to popular belief, alcohol interferes with proper sleep. Yes, alcohol acts as a depressant so you’ll feel sleepy but when you do, it turns on the alpha activity brain pattern. This kind of brain pattern shouldn’t be happening during sleep but instead when you’re simply resting. Also, alcohol blocks REM or rapid eye movement, a mentally active phase that’s restorative.
6. Try bedtime yoga.
Yoga to help you fall asleep better? Sure thing. Bedtime yoga is a calming bedtime workout that allows you to focus on your breathing and relieves any tightness in your spine and muscles. When you’re traveling, bedtime yoga is best done in a quiet, distraction-free hotel room. If you want easy-to-follow bedtime yoga poses, you’ll find a ton of choices on YouTube and Google. Just type in “bedtime yoga.”
7. Point a tiny travel fan in your face.
There are special sleep fans that are small enough to fit in your luggage. They’re designed to produce white noise to get your body in the mood for sleeping. What is white noise and why does it promote sleep? White noise is any noise that’s monotonous and predictable. For example, the sound of traffic or television that lost signal. White noise does the trick by blocking out other sounds so you’re less likely to hear them.
8. Stay away from unusual foods.
As much as you’re tempted to give everything a try on your trip (because it’s an exciting thing to do), you can get gastritis or heartburn. This is especially true if you have a weak stomach. To stay on the safe side, avoid anything that’s spicy and raw. Digestive problems on your travels interfere with a good night’s sleep. Worse, they affect whatever solopreneur work you need to accomplish.
9. Practice meditation.
Everybody knows that meditation is transformative in that it greatly reduces mental and emotional stress. Meditation promotes REM so that you benefit from deep sleep. While there are different types of meditation (mindfulness meditation, guided meditation, concentration meditation, etc.) practice what you find simple to do. Many beginners find guided meditation helpful, where they pay attention to verbal instructions.
Suggested reading: A Guide To Meditation For The Busy Entrepreneur
Final Thoughts
So there you have it. 9 simple tips to get you to fall asleep faster. Sleep is a major component of a healthy and successful life, especially to solopreneurs. Carry these tips with you as you travel and you’re sure to stay efficient and productive no matter where you go.
