Tips for Sleeping on the Road
Good Sleep Can be a Challenge Especially WhileTravelling
Driving is dangerous without a good night's sleep. Sleeping in unfamiliar places can be a challenge but here are a few tips that may help with a restful night's sleep
Sleeping on the Road
A good night’s sleep could save your life. Performance during the day often hangs on the quality of sleep the night before. When driving is on the day’s agenda, lack of sleep because of unfamiliar surroundings can translate into danger. (See article Drowsy Driving Danger)
Sound, Light, and Temperature
Even barely perceptible sounds and dim light can adversely affect the ability to sleep and its quality. A hotel’s bedside clock may be brighter or an unfamiliar color. Security lights in the hall or parking lot may illuminate the room. Using blackout drapes, covering light sources, or using a sleep mask can help.
Even when the home sleeping environment is noisy, there is a familiar rhythm to the activity. Neighbors get moving, and delivery trucks make their runs at about the same times during the week. Away from home the local schedule may be different enough to interfere with sleep. Annoying sounds can often be drowned out with a white noise machine or blocked out with earplugs.
According to Stanford University’s Sleep Center it’s better to keep the room temperature cool and use blankets to stay warm while sleeping.
Regular Schedule
Establishing a regular routine in the evening before bed cues the body that it's time to slow down. Light reading or relaxing is more calming than television or working on the computer. A warm cup of a relaxing non-caffeine tea can aid in promoting sleep.
A light snack may calm hunger pains that can interfere with sleep, but not a full meal if it’s less than two hours to bedtime. Regular exercise is recommended by sleep experts, but not within four hours of going to bed. And once in bed, the only activities they recommend are sex and sleep.
Sleep experts at Stanford say that an established schedule of bedtime and arising allows the body to settle into a pattern that supports better sleep and easier wake-up calls. The regularity sets the body’s clock and reduces conflicting biological signals. Maintaining close to the familiar schedule while on the road aids in restful sleep
Schedule Alcohol and Caffeine
Sleep studies show that alcohol may initiate drowsiness but prevent the body from obtaining restful sleep. The results show alcohol should be consumed four hours or more before bedtime to improve the quality of sleep.
Caffeinated products within two hours of bed often make it more difficult to fall asleep and tend to keep the body in a lighter and more disturbed sleep. Save the caffeine for when alertness is needed. Check prescription and OTC drugs, many contain caffeine.
Sleep Secure
Added stress over security concerns can cause sleep disturbance. If it’s an issue pre-planning may reduce some of the stress.
- Physically locate the evacuation routes from the room
- Walk the route and find out what path it takes and where it ends
- Identify transportation location in relation to the escape exit
- Note the location of fire extinguishing equipment
- Use the locking devices installed on the door
- Use a portable device to secure the door, many include an alarm. It should be easily removable from inside the room in the dark for emergency exit.
- Know the location of the phone and the number to call in an emergency
If sleep aids are used, be familiar with the side effects and the next day residual effects. If grogginess persists into driving time, they may not be the best solution. There should be sufficient sleep time for the effects to wear off. The next day’s driving will be safer if preceded by a restful night’s sleep.
