Is Being a Tourist Killing Your Sleep? 6 Ways to Get Better Sleep While on Vacation

September 26, 2013 by  

Travel can have a negative impact on sleep. Anyone who has ever experienced jet lag can tell you that. It isn’t just jet lag, though. Even if you never set foot on a plane during your vacation, changes in scenery and daily routine wreak havoc on sleep for many travelers. In order to have the most fun and return from vacation feeling rejuvenated, rather than depleted, you’ll need to take measures to get a good night’s sleep every night that you’re away.

  • Maintain a Schedule while you’re Away – It can be easy to let it fall by the wayside, but try to maintain a schedule that includes going to sleep and waking up at the same times while you’re away, just like you would at home. It might be worth it to you to be sleep deprived if staying up means you get to experience something spectacular, but as a matter of course, you’ll probably want to climb into bed around the same time every night.
  • Go Back to your Hotel before you’re ready to Collapse – Head back when you’re feeling just a little bit sleepy. Give yourself a bit of time to unwind and go through a bedtime routine instead of falling directly into bed. Just like at home, maintaining a predictable routine before bed will give your body the signal that it’s time to gear down and go to sleep.
  • I Love Better Sleep - Hotel Room

  • White Noise – Hotels are not always conducive to rest. Bringing a portable white noise machine to drown out other people’s activity can be very helpful. If you find yourself in a room with neighbors who make an unreasonable amount of noise late at night, don’t hesitate to call the front desk and ask them to alert the people that they are disturbing others, or ask if it would be possible to switch rooms. It might be unreasonable to expect silence after nine, but it isn’t unreasonable to expect children jumping off of beds right above your head to be told to settle down after 11.
  • Limit Alcohol Consumption – It’s fine to have a few cocktails and let down your hair, but know your limits. Besides all of the other potential problems, getting drunk and spending half the night throwing up and the next day hungover can wreak havoc on your vacation plans.
  • Pillow

  • Bring your own Pillow – While some hotels have fantastic pillows, you never know until you show up whether you’ll be getting a nice one or a cheap, flat pillow that kills your neck.
  • Take a Siesta – If you’ve switched time zones or plan to have days that are much more on-the-go than you are accustomed to, schedule in some time after lunch to take a power nap. You’ll feel a million times better, and get much more enjoyment out of the activities you have planned for after.

Vacations are supposed to be relaxing. You should return home feeling more energized than when you left. Doing what you can to ensure that you get enough shuteye when you’re away from home, and you won’t need a vacation to recover from your vacation.

photo credit: DailyM = Differentieel + JeeeM via photopin cc  |  Peter E. Lee via photopin cc

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The Sleep/Exercise Connection: 3 Exercises That Can Help with Chronic Insomnia

September 26, 2013 by  

If you are suffering from chronic insomnia, the mere thought of exercise may cause you to weep. It can be hard to get motivated to move when you’re exhausted. While it can be difficult to force yourself to exercise under these conditions, it can be a key component in kicking insomnia to the curb. As you incorporate exercise into your routine, you will find it easier to fall asleep and stay asleep.

  • Take a Walk – Raising your body temperature about four hours before you want to be asleep will cause it to drop right around bedtime. This drop in temperature will cause you to feel sleepy and have less trouble drifting off. Walking at a brisk pace for half an hour will get the blood flowing and stretch your muscles. This is also a great way to relieve emotional tension, and releasing stress in healthy ways makes it easier to settle your mind at night.
  • I Love Better Sleep - Going for a Walk
    I Love Better Sleep - Stretching

  • Gentle Stretching – Incorporating some gentle stretches like neck rolls, shoulder rolls, and butterflies (sitting with the soles of your feet touching, drawn towards you groin, and letting your knees fall towards the ground) will help alleviate body aches and pains that can make it difficult to get comfortable in bed. Over time, they will also reduce stiffness, making it more likely that you won’t be achy when you wake up in the morning.
  • End in Corpse Pose – This classic yoga pose helps relax muscles and deepen your breathing, leading to better oxygenation. It also induces a state of emotional relaxation that helps you get to sleep. This is especially helpful if you tend to be keyed up in the evening and find your mind racing with stressful and worrisome thoughts when you’re trying to fall asleep. Yogis have been doing this exercise for ages to promote rest and relaxation, and it works. Before bed, lie flat on your back on the ground. Your legs should be straight and your arms should rest at your sides, palms up. Roll your shoulders under and adjust your head so that it isn’t tilted back or forward. The tip of your nose pointing towards the sky. Let your legs relax and your feet fall out to the sides. Close your eyes and soften the muscles in your face, picturing your eyes sinking into your skull. Maintain the position for five to fifteen minutes.

Remember that timing and the intensity of the workout is everything when it comes to exercise and insomnia. While exercise is one of the best cures when it is well-timed, vigorous activity to close to bedtime can actually have the opposite effect. When you workout within a couple of hours of when you want to be asleep, you may find yourself facing another night of tossing and turning. Get it in earlier in the day. As night closes in, slow your pace and relax. This winning combination will collaborate with your body to create the best conditions for rejuvenating sleep.

photo credit: Michelle Brea via photopin cc  |  bookgrl via photopin cc

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Get Better Sleep with Sheex Bed Sheets

September 18, 2013 by  

Can you remember the last time you changed your sheets? If you’ve been sleeping on the same old cotton sheets for years, it’s time for a change. Sheex Bed Sheets can help you get a better night’s sleep than old fashioned cotton sheets. Both room temperatures and body temperatures can fluctuate throughout the night, and in order to be comfortable, you need bed sheets that will accommodate those changes. If you get too hot or too cold while you sleep, you’ll probably find yourself kicking of layers or searching for extra blankets during the middle of the night; the last thing you want to be doing when you’re supposed to be getting some shuteye. Nothing ruins a great night’s sleep faster than waking up shivering or drenched in sweat, which is exactly what happens with old fashioned cotton sheets.

Why Sheex?

  • Inspired by athletic fabrics – If you’ve bought any workout wear over the last couple of decades, you know how much fabrics have changed in the world of athletic gear. The days of working out in cotton t-shirts and scratchy poly-blend athletic shorts are over. Today’s athletic fabrics are designed for your comfort, and Sheex took it’s inspiration from these gains in athletic fabric technology. If we have the technology to make clothing that keeps are cool and dry during a high-intensity workout, there is no excuse for not having the same comfort while we sleep. Check out Triathlon World Champion, Mirinda Carfrae’s Sheex testimonial to see why she loves her Sheex.
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