Ep. 171 – Prepare for Hotel Sleeping

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Welcome to the Train Your Brain Podcast Episode number 171. Dr. Trayford’s brain training tip today will help you make sure your vacations and business trips go smoothly. That probably means remembering to pack earplugs and finding a way to cover up all light sources in your hotel room. These preparations will help you get a good night’s sleep when you need it the most. Thanks for listening!

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Whether you’re traveling for business, traveling to a conference or just simply taking the family on vacation, chances are you’re going to end up sleeping in a hotel. Usually when you’re traveling it’s to do something and you want to be well rested and prepared.

Whenever I get to a new bed, no-matter how comfortable it is, how dark and quite it may be, I still have a problem sleeping the first one or two nights.

Jason: I can pretty much sleep anywhere.

That first night is usually pretty restless for me. I’ve developed a few habits, and things I bring with me when I travel that doesn’t take up a lot of room, but can be beneficial for improving my sleep quality.

First and foremost, if the hotel room is noisy, ear plugs can be beneficial. Ambient lights from inadequate curtains or excess light in the room can also be addressed by using a comfortable sleep mask. If there are other light sources like an alarm clock or other LED lights in the room I will even go so far as to cover them up with the hand towels from the bathroom.

Technology like a white noise machine can also help block out ambient noises like other guests checking in, slamming doors, children crying and late night deliveries.

Limiting the chances of your sleep being interrupted by new stimuli will at the very least improve your chances of having the kind of quality sleep you need to be ready the next day. If you’re packing light, it might also help to bring one of your pillows from home, this is especially helpful if you’ve had issues with your neck or upper back.

If packing a favorite pillow with you is inconvenient, you might want to also try bringing nasal strips to maintain good breathing.

A lot of hotel pillows can be high or hard, and sleeping in a slightly unfamiliar position, especially if you prefer to sleep on your back, can lead to minor airway obstruction. This can wake you up multiple times in the night or cause you to snore abnormally. Improving air flow with simple nasal strips can sometimes make a very big difference in sleep quality.

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