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Here are 5 ways to help you overcome the jet lag and the sleepless nights of the hotel.

在长途飞行中，睡眠眼罩和耳塞可能会帮助一些旅行者入睡，但这并不能适用于所有人。In long-haul flights, sleeping eye masks and earplugs may help some travelers fall asleep, but this does not apply to everyone. (Source: volkova natalia/Shutterstock)

The ideal vacation should be to put all the work or academic pressure on it. Whether the resort is a beach or a very exotic country, you should spend a period of time to relax. But why is it difficult for us to get a good night's sleep while on vacation?

The jet lag, the unfamiliar environment, and the excitement of the brain caused by anxiety can make you feel more tired on the road than at home. Here are some ways to help you avoid sleep disruptions, so that you can rest and stay energized even during the holidays.

1. Sleep by sleep time

Travel experts suggest that a nap is ok if needed, but you still have to work hard to keep yourself awake and rest according to your local sleep time. (Source: Volodymyr Tverdokhlib/Shutterstock)

Although forcing yourself to overcome the jet lag does not sound like a holiday, it is recommended by many experienced travelers, even some scientists believe that this is the best strategy. David Hamer, director of the Boston Medical Center Travel Clinic, suggests that you should try to stay awake while traveling, and then go to rest after the local bedtime (except for the small cockroaches after landing). In addition, you need to adjust your diet and adapt yourself. New biological clock. Some commercial airline staff say they will allow themselves to take a nap if they arrive at their destination before noon, but if they arrive after noon, they will not rest.

Obviously, this is a trade-off. Although you will feel uncomfortable on the first or second day, you will enjoy a more stable body clock on the next trip. Hamer also recommends that you adjust your sleep time before the end of the trip. This may not work when traveling across the ocean, but it is still effective when dealing with time-varying changes in a few hours.

When interviewing military personnel, the Thrillist website found that some people would adjust their sleep time one week before going abroad to reduce the discomfort caused by jet lag.

2. The cure does not exist, but...

If you don't get used to wearing eye masks, wearing eye masks will distract you. Image source: Milkovasa/Shutterstock

From eye masks to aggravated blankets to noise-cancelling headphones that play whale sounds, many products claim to help you get a good night's sleep. Earplugs and blackouts may be useful to some people, but it is a hassle for those who are not used to it.

In fact, using items you are familiar with may be more helpful than those products. The American Sleep Foundation recommends using a light blanket on the go and even recommending it from home, which will give you a familiar feeling on the go. The equivalent is to use an adult version of the child comfort blanket, but you don't need to explain this to the surrounding passengers.

3. Pretend that you have already eaten at the same destination

Another strategy is to use food to regulate your biological clock. Before you leave, eat a simple breakfast in the time zone of the place you are traveling to simulate that you have already arrived there. (Source: Tatyana Aksenova/Shutterstock)

This may mean taking your food to the plane instead of eating the food on the plane. (Reassured, it’s a pity to miss the machine meal.)

On the first day after you arrive at your destination, start with a protein-rich breakfast and lunch at the right local meal time. This way your body will receive a signal that needs to adjust the clock.

4. Choose a hotel that you are familiar with

Big brand hotels strive for uniform service, which means they tend to use the same mattresses, blankets and decorations in all hotels. This familiarity can help you adapt to the new environment faster. (Source: TippaPatt/Shutterstock)

The hotel’s loyalty program may be one of the reasons why you continue to use the same brand while you travel. Another reason: familiar. Even if they are owned by different franchisees or companies, most big-name hotels strive to unify the brand. This means they will use the same mattresses, blankets and decorations in a chain of hotels. This familiarity can help you adapt to the new environment faster.

The smarter travel advice is to bring a pillowcase from your home and even a perfume or scented candle to create a familiar taste for your hotel room. If you are a sensitive person, you may want to bring your own sheets from home. Even if you don't sleep, you can lay them directly on top of the hotel sheet.

Finally, the best sleep conditions are a cool, dark and quiet room. Mid-range hotels and high-end hotels should have blackout curtains, and if you need it, they should be able to move you to a quieter room. If the room's shading conditions are not good, you can find a room in the north or west (if you are above the equator). Setting the thermostat to a cool temperature can also help sleep

5. Is meditation useful?

Yoga, meditation and exercise are ways to help you relax and eventually fall asleep. On the surface, these holistic exercises seem to be better than sleeping in your sleeping pills in the morning, but there is a problem: meditation or any other relaxation exercise is needed, um, practice. You can't just train meditation at the beginning of the holiday, and expect it to effectively treat the night of the hotel with jet lag and insomnia. In fact, it may take a few weeks for you to start seeing the calming effect of yoga or meditation.

If you want to sleep well while traveling, you are actually trying different methods until you find the one that suits you. The common theme of all travel philosophy that can rest well is to prepare in advance. Whether it's practicing a month's night yoga before departure, taking your own blanket to a new time zone, or adjusting your meal time, planning ahead is the key to a quality sleep on vacation.