T he M aryland Gu i de • 12- 19- 24 The holiday season is a time of year when there never seems to be enough hours in the day. Calendars are jam-packed with all sort of activities from the moment Thanksgiving arrives until revelers scream “Happy New Year!” Travel also is a common component of the holiday season, as millions cross time zones in order to see loved ones each December. Rest does not always come easy while away from home. A number of factors can contribute to this inability to settle. “In an unfamiliar place, our brains become instinctively more alert, increasing adrenaline to keep us awake and ready to defend ourselves or our loved ones,” says Martin Seeley, CEO of Mattress Next Day in the United Kingdom. This “fight” response may be even stronger when traveling with family. People have a lot on their minds and tasks to get done in a short period of time during the holiday season. It can be challenging to wind down and find rest when one is so frequently on the move. It is possible to get more rest for those who plan accordingly. Here are some tips for getting some relief while traveling for the holidays. • Bring familiar items from home. It is not just children who can benefit from some comforting items from home. Adults also can enjoy the benefits of familiar pillows and blankets, for example. Aromas are strongly associated with familiarity and triggering memories. So a pillowcase that smells like a home laundry detergent can trigger the body to relax. • Utilize noise-cancelling earplugs/headphones. Unfamiliar noises can interrupt rest and sleep. Using noise-cancelling products or listening to white noise while settling down to rest can induce sleep. • Follow the two-day rule. Johns Hopkins Medicine recommends those who will be staying somewhere for fewer than two days to try to keep to a typical schedule. By the time your body adapts to a dierent schedule, it will be time to come home again. • Don’t overfill your schedule. It’s tempting to try and do too much during holiday visits, but jamming your schedule could lead to additional fatigue. That could translate into not enjoying yourself as much as possible because you’re simply too tired. • Avoid too much alcohol. Some people indulge a bit too much while celebrating the holidays. Although alcohol initially can make you feel sleepy, it leads to poor sleep quality that eventually can wake you up in the middle of the night or contribute to a restless few hours of sleep. Limit drinking, particularly late at night. • Put electronics away. Lauri Leadly, a sleep educator at Valley Sleep Center in Arizona, says the blue light emitted from many digital devices can disrupt the circadian rhythm in your body that regulates sleep and wake. When the sun begins to set, turn o devices and stick to darker rooms to begin to set the body up for rest. This is a great time to gather in a room filled with firelight or candlelight. • Move your body. Be active during the day even when you are traveling for the holidays. Physical exertion is good for the mind and the body, and may help you get better rest each night. Resting while traveling during the holiday season may not be so easy. But some simple strategies can increase the chances holiday travelers get adequate rest while away from home. Get More Rest While Holiday Traveling
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