She Strengthens

Dream Vacation, Meet Dream Sleep

You’ve finally booked that dream vacation, but let’s be real – getting there can be a nightmare. Long flights, cramped seats, and loud passengers can make it tough to catch some quality Z’s. But don’t worry, we’ve got you covered.

Plan Ahead for a Dreamy Flight

1. Score a Window Seat
   Booking a window seat can be a game-changer. You’ll be able to lean against the plane and control your light exposure. To guarantee your seat, build status with an airline or use websites like SeatGuru to pick the best seat.

2. Pack Comfort Items
   Bring a shawl, soft socks, and your favorite music to help you relax. It’s all about making yourself feel at home.

3. Stock Up on Melatonin
   Melatonin can help regulate your circadian rhythm. Just be sure to talk to your doctor before taking any supplements.

In-Flight Hacks

4. Adjust Your Sleep Schedule
   If you’re traveling east, go to bed 30-60 minutes earlier than usual before your trip. If you’re traveling west, you might have an advantage if you’re a night owl.

5. Set Your Watch to Your New Time Zone
   Act like you’re already in your destination’s time zone as soon as you take off. This will help your body adjust faster.

6. Power Down
   Avoid light exposure by closing the window shade and turning off electronic screens. Dim blue light sources as much as possible.

Stay Comfortable and Safe

7. Uncross Your Legs
   Crossing your legs can restrict blood flow and increase your chances of a blood clot. Instead, keep your legs straight with a slight bend to your knees.

8. Support Your Spine
   Reclining your chair or using a lumbar pillow can help ease pressure on your lower back.

9. Skip the Booze
   Alcohol might seem like a good idea, but it won’t help you sleep soundly. It can also lead to headaches and frequent bathroom trips.

10. Listen to Guided Meditation
    Guided meditation can help you relax and fall asleep faster. Search for free meditations on YouTube or apps like Insight Timer.

Once You’ve Landed

11. Stay Up
    Try to stay awake as long as you can before your usual bedtime. If you nap, keep it short – 15-30 minutes max. It may take a few days to feel completely back to normal, but with these tips, you’ll be well on your way to enjoying your dream vacation.