Better Sleep Tips for Business Trips
Road warriors need sound sleep to be at their peak.
Long flights, poor seating, flight delays, turbulence, missed connections,
recycled dry air, and the occasional rude or incessantly talking seatmate can
all make for a less-than-pleasant experience. Here are few things you can do to
- Get comfortable. Get a pillow or two and blanket. Bringing along a
C-shaped pillow that fits around your neck is also helpful, as it keeps your
head from bobbing around or getting a stiff neck. Take off your shoes or at
least loosen the laces to improve circulation.
- Drink water. This will help counter the dehydrating effects of the
dry, recycled air. Carbonated beverages may produce excess stomach gas.
- Avoid alcohol and caffeine. They are diuretics, causing you to go to
the bathroom frequently. This, along with the dry cabin air, will increase your
chances of dehydration. Remember that one drink in the air can be act like two
on the ground.
- Relieve ear pressure. First, never fly with serious sinus/ear
congestion, whether from a cold, allergy, or upper respiratory infection. If
you do, you may experience severe pain and damage your eardrums. To get on the
plane, you must be able to "clear" your ears by gently but forcefully
exhaling against a closed mouth and nose. Antihistamines and decongestants may
significantly help. While on the plane, chewing gum may help equalize your ear
pressure as well. Pressure problems are generally worse on landing. So make
sure your ears feel clear before you descend.
- Nap carefully. Consider a short nap on a short flight and a longer
one on a longer flight. On longer flights consider waiting until the latter
portion of the flight. So when you wake and feel refreshed just as the flight
as about to end. Do not snooze too long unless you have a long flight. Napping
more than 30-45 minutes may put you into a deep sleep, making you feel more
tired when you wake up. Also, close the window shade, if possible, or don your
eye covers. Ear plugs will also help a great deal.
At the Hotel
Sleeping facilities are as important as meeting facilities.