Sleeping better

Sleeping better

May 25, 2019

Guide on how to get good night’s sleep when you are travelling for work/business


A brief introduction

Some job positions are more dynamic than the others, as they include plenty of voyages. It’s not only about commuting on a daily basis but flying here and there sometimes two or three times a week. Moreover, it’s not rare that one ends up in several different time zones during a short period of time.

That’s why we collected some useful information in our guide on how to get a good night’s sleep when you are travelling for work/business.

Sleeping is all about strategy

If frequent trips all over the globe become routine, then our perspective of travelling might change completely. We might stop noticing the joyful side of visiting new places and meeting new people and exploring various cultures as we constantly feel exhausted and jet-lagged. Also, lack of proper night’s sleep may result in reduced concentration the next day, which is particularly problematic if some important meetings are supposed to take place.

However, there are steps, which may improve the whole situation.

Imagine you are a sort of sleep engineer. You have to make a project and construct as optimal conditions as the situation allows. A study showed that facilities have to take proper care of six dimensions and adjust them well to achieve make a desirable setting for sleeping. Those include the following aspects:

  1. Spatial
  2. Material
  3. Sensual
  4. Temporal
  5. Semiotic
  6. Social

This indeed looks as complicated as constructing a building, but it is actually quite practical and applicable. So, in order to provide as best conditions as possible, a facility should make sure the room has adequate lighting, scent, and sound (sensual aspect) as well as convenient correlation with some other facilities (spatial aspect). In addition to this, the quality of the bed and pillows counts as well (material aspect), along with a determined time for sleeping (temporal aspect). Moreover, it’s ideal if sounds from neighbouring rooms cannot disturb the person in this one (social aspect) so that one can be free from fears and concerns about safety (semiotic aspect).

As you can see, these arrangements and adjustments are nothing complicated at all and all the problems caused by the lack of sleeping could be minimized. Of course, one needs to create their own schedule and stick to it as much as possible.

However, there are so many occasions that are difficult to predict when on a business trip. These can be overcome with the tips and tricks explained below.

Tips and tricks to sleep better while on the go

Remember the engineering we mentioned? Well, it’s your turn now, as you can be your very own designer of sweet dreams. You can also do plenty of things yourself and make sure you will get as much time to rest as possible.

If the facility is not arranged in the way we described in the previous part, you can take some steps yourself. It’s a fact that one feels the most relaxed when at home but we cannot bring the entire house/apartment with us. What we can do is take some of the domestic atmospheres and recreate those pleasant conditions.

Here are some of the ideas:

1.     Have your favourite home comforts by your side

You surely have some small item that makes you feel fine, such as a toy, picture, tiny pillow, and mug or similar. Those are quite convenient to pack and take with you. Even though these may seem insignificant at first, they play a significant role in helping people relax when on some unfamiliar places. Some people have problems with insomnia when they need to sleep elsewhere than at home.

2.     Bring the scent of home with you

If you use some essential oil, such as Lavender, when at home, have that with you while on a business trip. It will make you feel more tranquil and the scent will help you relax. Those are the major predispositions for sweet dreams. You can also sprinkle a drop or two on your pillow.

3.     Don’t forget to accessorize

Eye masks, ear-plugs actually can be good allies and you should have them with you wherever and whenever you travel. Noises in hotels can interrupt your intentions to sleep properly. So, plug your ears and close the (eye) shutters using the mask, and there you have it – plenty of vitamins Zzzz to come.

4.     Never work where you sleep and vice versa

This may come as the trickiest task to fulfil. You shouldn’t bring the laptop with you to bed and complete your work assignments there, but sit elsewhere to do so. If you don’t have extra space in your room, you can visit a coffee shop nearby and finish the job there.

If your brain starts associating bed with work, dropping off when bedtime arrives will be much more difficult for you. So, set the limit and stick to it.

5.     The power of coffee

You cannot deny it has certain magical powers to make you feel better and less tired. Of course, be careful not to over-consume it, as it may lead to some other health problems. Simply do not underestimate its effectiveness, as it can keep you alert when you need it.


Final thoughts

Frequent trips from one corner of the world to another can be very exhausting. But as soon as you start implementing these simple tips, it might get more tolerable. Creating your very own ritual which will slowly become a habit while on the go will mean a lot to you. Once this habit becomes a default for you, you will actually start enjoying the brighter side of voyaging – meeting new people and discovering new places.

We sincerely hope that our guide on how to get a good night’s sleep when you are travelling for work/business was of help to you. It’s a set of practical bits of advice which proved to be helpful on multiple occasions. It’s up to you to think of some additional tips and tricks and so to say “personalize” our guide. Each one of us has their own preferences and ideas on how to make (our own) world a better place. Sleeping is also part of our little universe, and much-needed recharge to be able to handle all the daily duties. Therefore, do the best you can to make it as pleasant as you can.


Author bio:

Martin Luenendonk is the co-founder of, a leading educational website that helps people actually get their dream job.

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