Controlling your meals, avoiding stress, arranging your bedroom according to your preferences, and regulating your breathing can help you sleep better when traveling.
The holiday from April 30 to May 1 lasts 5 days, many families plan to travel and have fun. Some people may have difficulty sleeping or insomnia during long trips to new lands.
MSc. Hoang Chau Bao Dinh, Department of Neurology, Neuroscience Center, Tam Anh General Hospital, Ho Chi Minh City, said that difficulty sleeping and insomnia when traveling are often temporary. If there is no underlying illness, the patient should not arbitrarily use drugs, including sedatives or sleeping pills. Some natural ways below can improve sleep when going out.
Control your meals: Eating irregularly, being too hungry or too full, meals too close to bedtime or drinking a lot of coffee or alcohol can easily cause insomnia and difficulty sleeping. To limit insomnia when traveling, each person should maintain a moderate, moderate, nutritionally balanced diet. Do not use stimulants, limit consumption of too much fat, fiber or cold foods. Prioritize hot food, safe and hygienic food. Meals are about 2-3 hours before bedtime.
Maintain habits like at home: If you have habits before bed such as taking a warm bath, drinking a glass of water or warm milk, massaging your face, or reading a book, you should maintain it while going out. These things make you feel more relaxed and sleep easier.
Drink a cup of warm milk at night to sleep better. Image: Mr. Chi
Arrange the bedroom according to your preferences: This helps create a feeling of familiarity because some people often have difficulty sleeping due to a strange place, especially on the first day. Consider preparing your bedroom according to your preferences in terms of lighting, air conditioning temperature, sound, number and type of blankets and pillows. The bedroom should be quiet, with little or no light when sleeping, comfort helps sleep better.
Comfortable sleeping clothes: Unsuitable clothing can cause discomfort and difficulty sleeping. Each person can bring comfortable pajamas that suit their preferences on long trips.
Regulate breathing: To perform the “4-7-8” breathing exercise, the practitioner starts by placing the tip of the tongue on the front teeth and keeps it still throughout the breathing exercise. Close your mouth and slowly inhale through your nose. During inhalation, count slowly 1-4. Next, hold your breath and count slowly 1-7. Then, open it slightly and exhale through your mouth, counting slowly 1-8. Repeat many times to create a feeling of relaxation, making it easier to fall asleep.
Doctor Dinh recommends that people with insomnia and difficulty sleeping should limit excessive entertainment and partying when traveling, and can drink herbal teas such as chrysanthemum tea and lotus heart to improve sleep. Some natural essences such as blueberry and ginkgo biloba help increase blood circulation to the brain, helping to improve difficulty sleeping, insomnia, and headaches.