10 Tips to Sleep Better While Traveling
By Josie Feria, director of spa operations at Fontainebleau’s Lapis Spa
Everyone feels better after a good night’s sleep, but often when we travel it can be difficult to fall asleep and stay asleep. Between time zone changes and active days, you’d think the body would be ready to rest at night, but often the unfamiliar surroundings and lack of one’s normal evening routine can throw the mind off and make it difficult to relax. Below are a few suggestions from Lapis Spa at Fontainebleau Miami Beach to help calm the mind and body while on the road to ensure sound sleep wherever you are.
1. Curb the effects of jet lag
A few days before a trip by adjusting your clocks so bedtime and wake up time reflect the place you are traveling to. This helps the body acclimate more naturally to the time change when you arrive at your destination. Try these other ways to beat jet lag!
2. Drink plenty of water
We all know flying and traveling are incredibly dehydrating so filling up on water will not only help replenish your skin after a plane ride, but it will also help combat fatigue.
3. Relax with a massage
A late afternoon/early evening spa massage is another wonderful way to calm the mind and the body. Instead of a vigorous deep tissue treatment, opt for something gentle. Tell your therapist that you’d like for them to use oils that are more calming, like lavender or rose. At Lapis, the Hot Stones Rock massage incorporates warm stones and aromatic oils to bring the body and mind to a deep state of relaxation and comfort. Additionally, the Lapissage works with the seven energy centers of the body, or chakras, to release tension.
4. Don’t overeat before bed
It’s easy to overindulge while on the road, but do your best to avoid overeating right before bed. This also applies for alcohol. A few glasses of wine can be relaxing, but a bottle can really disrupt your sleeping pattern. If you do splurge on either, a brief walk will help stimulate digestion and water will temper the effects of alcohol.
5. Dim the lights
When you come back to your room at night don’t turn every light on. If there are dimmer switches, use them to help transition into a restful state so you fall asleep quicker when it’s time for bed. Find out more about why it’s important to keep yourself in the dark at bedtime.
6. Take advantage of the bathtub if there is one!
Take a lead from the spa. At Lapis, we offer a series of unique Water Journeys to enhance the calming effects of water through soaks, rain showers, steam and mist. A hot shower before bed, or better yet a bath, treated with soothing aroma therapeutic oil further enables deep muscle relaxation.
Thirty minutes before bedtime turn off all screens – TVs, computers and cell/smartphones – to decrease brain stimulation.
8. Stay true to your at-home ritual
Keep your at-home ritual before bed as consistent as possible while on the road. Do you always read before bed, listen to relaxing music, apply hand lotion with a calming scent? The body uses these as queues that it’s time to go to sleep so the more you keep this routine the same, the more likely you are to get a better night’s sleep.
9. Quiet the mind, count your breath
If you’re having trouble sleeping, instead of counting sheep, count your breath. To quiet a busy mind go from one to 10 and then start over. If thoughts stray start over again at one to maintain focus.
10. Wake slowly, peacefully
Hopefully when it’s time to wake up it won’t be to the jarring sound of an alarm. Don’t feel like you need to get out of bed right away, take a nice stretch, maybe let in some natural light or step outside and try not to look at your smartphone the second you wake up!
Josie Feria is the director of spa operations at Fontainebleau’s Lapis Spa, and draws from her 30 years of beauty industry experience to create a sanctuary within the iconic Miami Beach hotel. Having worked for some of the most exclusive and luxurious spas throughout the country, Feria’s ability to forecast and implement industry trends, hand-pick the most talented staff and create an overall relaxing and revitalizing experience has made Lapis one of the premiere spa destinations in Miami Beach.
All images are courtesy of Fontainebleau