It’s hard not to envy parents who watch their children dozing off in the most unlikely of locations.
Big Brother is tugging at his little sister’s hair as they sit bent over in their strollers in the supermarket’s bright lights and loudspeakers.
You long for the days when you could sleep wherever you wanted without a concern in the world while you lay awake in a foreign area.
The good news is that you can get the rest you need, no matter what kind of day you’ve had, thanks to some simple life hacks. No one should be deprived of the necessary amount of restorative sleep!
Tips for Sleeping Anywhere
Traveling / Vacation
Staying comfortable while traveling is the most important thing you can do. If your goal is to sleep while you’re in the air, you don’t have to wear a three-piece suit on your first-class flight. For long train or bus travels, the same holds true. Take care of yourself. Yoga pants and sweatpants are great for lounging around in when on the road. Maintaining a regular schedule when on vacation is impossible, but try your best to keep it up. It’s not enough to just go to bed and wake up at the same time each day; we also recommend maintaining the same activity levels and eating habits as you normally would. For example, spicy food can keep you awake and disturb digestion if you’re not used to it. Do you want to know more? Check out our list of 13 recommendations for getting a good night’s sleep on the road.
Sleep can be difficult to come by in unfamiliar settings. You should bring blankets and pillows to a friend’s house if you’re going to be staying there. Make sure you keep an eye on the temperature. The recommended sleeping temperature is from 60 to 68 degrees Fahrenheit. If it’s too hot, take off some of your clothing. However, if the room is chilly, put on a warm coat and a fuzzy blanket. You may want to bring some headphones or earplugs if the house is too noisy for you to sleep comfortably. You must, of course, bring your pjs.
You’ll feel like a king or queen in that luxurious hotel bedding. In spite of this, there’s no place like home, and being in a new area might put your mind on high alert. It’s easier to relax when you’re in your own bed and in your own clothes. Also, make sure the thermostat is set between 60 and 68 degrees Fahrenheit. As a general rule, hotels offer thick curtains that block out the light, making it easy to keep your room dark.
If your office does not have a designated napping area, it can be difficult to catch some rest when you are pressed for time. If the weather is nice, get in your car and take a nap while it’s still light out there. Consider reclining your seat for added privacy and carry a blanket that tells your body it’s time to go to bed. Make yourself unavailable to your coworkers by closing the door, turning off the lights, and putting your phone on “do not disturb.” These measures protect you from being disturbed. Don’t forget to set an alarm, either. It’s best to keep an office nap to 20-60 minutes in order to keep your nocturnal sleep routine intact.
One of the most typical reasons you’ll find yourself out in public and in need of some rest is a missed airport connection. If you’re not prepared, airports are practically difficult to sleep in. These establishments are unpleasant to be in because of the noise and temperature, as well as the uncomfortable chairs, some of which resemble torture devices. There are a few caveats to this advice, but if you’ve ever attempted sleeping in a room with bright lighting, you’ll know that it’s practically difficult psychologically. To avoid theft, locate a quiet spot and keep your stuff close at hand. You never know, that suitcase might turn out to be a great spooning buddy after all. If sleeping on the hard ground or a plastic chair isn’t your idea of a good time, ask a security officer if they have a cot available.
As a last resort, you can block out the noise from your noisy roommates or family members by producing your own noises. You can use a white noise machine to drown out the noise in your home by creating a whooshing sound (or you can choose a model with natural sounds or calming music). You can also use a fan to produce a similar sound. Earplugs and headphones can also be used to reduce background noise.
Strategies to Fall Asleep Faster
Releasing tension can feel like an impossibility when you’re coping with a stressful scenario such as being stranded at the airport. It’s not going to help if you force yourself to go to sleep, either. You can instead take a few deep breaths and make an attempt to de-stress, instead. It is important to keep in mind that you will soon be able to sleep in your own bed again.
Remember to have fun while you’re away from home! Regardless of how difficult it is to sleep, at least you won’t have to worry about your daily routines or the politics of the office. Keep your focus on the present and be grateful for each and every breath you take.
Remove Your Worries
As a species, we’re hardwired to be anxious. The plane may have crashed, or we may be thinking about what we need to do when we get back home. Remember that no matter where you are in the world, there is nothing you can do to alleviate your concerns. For the next 20 minutes, tell yourself that you will not think about anything. You’ll be astonished at how quickly you fall asleep if you clear your mind of all thoughts.
Ease Your Muscles
Get up and stretch, especially if you’ve been sitting in the same position for a long time. Muscle relaxation techniques that focus on a specific area of the body, tense it, and then relax it are also effective.. Start with your feet and work your way up to your head.
Listen to Your Breathing
A tried-and-true approach to unwind is to pay attention to your breath. Focus on taking a deep breath in, holding it for three counts, and then exhaling through your mouth. You’ll be surprised at how much better you feel after doing this workout ten times.
16 Ways to Sleep Absolutely Anywhere
At times in our lives, it is necessary for us to find a place where we can get some shuteye. We’ve all had to doze off in the middle of a long journey, on an uncomfortable couch borrowed from a friend, or even in the parking lot of your place of business. Here are 16 easy-to-follow strategies for getting a good night’s sleep no matter where you are.
Try a layover lie-down.
Laying down at the airport, even if only for a few minutes, can fool the brain into thinking it’s bedtime. Take a nap as soon as you get on the plane.
Make sure to drink a lot of water before going to sleep to avoid feeling thirsty in the middle of the night, especially if you just flew or drank alcohol (two major causes of dehydration).
Travel congestion is exacerbated by the combination of high elevations and allergies. Decongestants and saline can be used to open up your nose’s breathing pathways to prevent congestion. This will help you sleep better at night if you suffer from sinusitis.
Don’t dress to impress.
When you’re flying, you don’t have to try to seem cool. Taking a nap on a long flight (or bus or train) isn’t an option. Dress like you’re going to bed, because that’s what you’re going to do, right?
Keep up a routine.
Cheers to the circadian clock! Stick to a regular nighttime routine even while you’re on the road (Jack). Your body will know when it’s time to relax. Stay up until a normal bedtime (i.e. 11 p.m.) and rise at a decent hour to defeat jet lag. To avoid weird napping, don’t be shocked if it’s tougher for you to sleep at night when you’re away from your normal pattern.
Exercise as usual.
The body’s normal energy levels can be thrown off by increasing or lowering activity levels, and the time of day you work out is no exception. Maintaining a regular fitness routine is also important.
Stick with familiar foods.
Avoid unfamiliar foods when on vacation, such as those that are spicy or difficult to identify. We won’t go into depth about the other possible gastrointestinal consequences because heartburn is the most minor of them all. Tap water in unfamiliar nations should be avoided at all costs. Resting on the bathroom floor isn’t the best option.
Acid reflux can be caused by a bloated stomach and a prone position. Which, as you might expect, can interfere with a good night’s sleep.
Ease up on the booze.
A few more drinks while on vacation are perfectly OK, but don’t let an umbrella-wrapped beverage keep you awake at night. Drinking before night might disrupt your body’s natural sleep cycle, so limit yourself to one or two drinks.
Avoid unfamiliar drugs.
Don’t experiment with a new sleep aid (or any medication, for that matter) on the first day of your life-changing journey. It’s possible that the entire European trip could be disrupted by unexpected adverse effects.
At a Friend’s House or a Hotel
Couch crash like a pro.
BYOPJ if you’re going to a pre-arranged slumber party (bring your own pajamas). Don’t forget to ask your host for a pillow, a blanket, or anything else you might need to get some shuteye. Just a little discomfort can make it difficult to get some shut-eye.
Sleeping at a temperature of 60 to 68 degrees decreases the body’s core temperature, making it easier to fall asleep. Is there no air conditioning? Open a window to let some fresh air in.
Tune out the noise.
The inability to sleep can be greatly hampered by unusual noises, even if it is “soothing” white noise. When you’re away from home or in a hotel room, use earplugs or headphones to simulate your ideal sleeping environment. Alternatively, you might use sleep-inducing apps that provide soothing background sounds.
At the Office
Block out the light.
What’s up with that jerk of a coworker? Keep an eye mask on hand in case the overhead fluorescents are preventing you from getting any shut-eye.
If you’re having trouble sleeping because of a tight deadline, pull over in the parking lot and take a nap in the backseat of your car. The body will know that it is naptime if you have a grown-up comforter (sweater/pillow/blanket).
Try paradoxical relaxation.
This type of paradoxical relaxation is similar to the savasana pose in yoga, where you focus on relaxing one body component at a time in order to assist the body slow down and relax.
How can I force myself to sleep?
The following are three suggestions to assist you get to sleep quickly if you’re in a hurry:
- Breathe in via the left nostril, which is used in yoga to calm the mind, as well as in the treatment of menopausal hot flashes: It’s a tried-and-true technique for letting go of tension and easing into sleep.
- In the event that your body isn’t complying and you find yourself unable to fall asleep, try a little reverse psychology. If you can’t fall asleep, attempt to stay awake instead of trying to push yourself to.
- If you’re having trouble falling asleep, it’s probably because you’re worrying about tomorrow’s plans, to-do lists, or other issues from today. Consider something pleasant instead. Take a mental trip to your favorite spot and imagine yourself having a good time. It’s a great way to relax before bed because it takes your focus off of the present moment.
How can I sleep comfortably on a couch?
A bed-like appearance can be achieved simply by making the couch look like one. Use a pillow from your bedroom instead of the couch cushions to rest your head. Additionally, sofas often have butt imprints from sitting for long periods of time, so you may need additional cushioning. A more comfortable sleeping surface can be achieved by adding additional blankets.
How can I nap comfortably on a desk?
You should avoid snoozing on your work surface at all costs. Even the floor, in our opinion, would be better to a workstation’s hard surface. The desk can be used as a prop, although we don’t advise doing so. Your workplace chair should be able to recline, if possible. If you can’t get into a reclining posture, you can slide your body down the back of the chair from a seated position. Next, place your feet on a desk or something else that is higher than the ground. There are a variety of possibilities here. It might be another office chair, stool, ottoman, or even an overturned trashcan. After that, cross your arms over or on your chest. Instead of having them dangle at your sides or resting on the armrests, this is a far more comfortable option.
For those who have difficulty falling asleep at home, consider how much more difficult it is when you’re in a new and unfamiliar environment. Let us know in the comments if we can be of any assistance in your quest for a good night’s rest. You might even be able to use some of these in your personal sleeping arrangements.
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