Business Travel and Sleep – A Guide to Avoiding Sleep Problems on Work Trips

To others, work trips may feel like a paid vacation. But ask those who frequently travel for work, and they will tell you how stressful they can be. Most often than not, business trips are characterized by hectic schedules and require you to put your best foot forward and deliver the best performance. All of this can throw off one’s sleep schedule, further increasing their stress and putting them at risk of making mistakes, as the lack of sleep can affect performance.

Business Travel and Sleep

A research study led by Mark Rosekind, Ph.D., former director of NASA’s Fatigue Countermeasures Program, found that people sleep only for five hours, on average, the night before a business trip. This means, as Rosekind concluded, most business travelers are already at a lowered productivity level even before their work trip starts. Considering that most people continue to sleep less and/or experience sleep disruptions when traveling for work, you can expect a steady performance decline, mood alterations, low energy, and an increased risk for accidents.

How Does Travel Affect Sleep?

It’s not just the stress of work that disrupts your sleep on a business trip. There are several factors to be blamed. Traveling can bring changes to your daytime routines, nighttime flights can throw off your sleep schedule, and the new environment and sleeping space can make it difficult for many to sleep well. Traveling can also change your sleep and wake-up time, and you may not follow a schedule (sleeping and waking up at different times every day). All of this, coupled with general travel fatigue, can contribute to throwing off your sleep cycle. People flying across time zones also often experience the infamous jet lag that can further worsen the situation.

How to Sleep Better When Traveling for Work?

There are no instant fixes to sleep troubles that business travelers often experience and complain of. However, there are ways to prepare your body in advance for the upcoming changes in your sleep schedule, overcome jet lag faster, and sleep better in a new place. Read on as we discuss all of them to make your business travels less stressful and more productive.

Take Measures to Reduce Pre-Travel Stress

Pre-travel stress is real, and while there is no foolproof way to prevent or overcome it, preparing well in advance can help reduce it. Much of travel stress comes from the fear of the unknown and the lack of control over various things. And this cannot just wreak havoc on your sleep but also disrupt your peace of mind. Apart from your usual work-related preparations, here are some of the things that can help you feel more in control and reduce your stress:

• Make a detailed itinerary

• Research your destination and the area/neighborhood you will be staying in

• Figure out your local commute (if you’re responsible for it),

• Shortlist some restaurants nearby your hotel

• Pack your stuff a few days in advance to ensure you aren’t scrambling for things at the last minute.

According to people who regularly experience travel anxiety and/or frequently travel, getting to the airport well in advance can also help with pre-travel stress by reducing your fear of missing the flight.

Sleep Well the Night Before

We know it can be hard for many people to sleep well when they are about to embark on a business tour. However, it’s crucial and can set the tone for your entire trip. Minimize distractions and use magnesium or melatonin supplements to aid in sleep if you have trouble getting some shut-eye.

Prepare for Sleeping in Transit for Overnight Flights

While it’s best to avoid redeye flights if you have trouble sleeping on planes, there are times when an overnight flight is your only option, or you’re forced to board one to save time. In that situation, getting some zzz on the flight is best. Here are some tips for it:

• Wear loose and comfortable clothes.

• Always bring an extra layer, as people often feel cold on flights. While airlines provide blankets on overnight and long-haul flights, it’s best to have something from your own closet to feel cozy and comfortable.

• Bring a travel pillow; the ones they give on planes do not provide adequate head support.

• Check for empty seats. If there is extra space, you may change your seat to have some room to stretch your legs and sleep better.

• If there’s no extra space available, recline your seat to get more comfortable. Research shows that you can sleep better on a reclined seat as compared to an upright one.

Avoid Sleeping Too Much on Daytime Flights

Unless it’s the start of the day at the destination upon your arrival, it’s best to avoid sleeping too much on a daytime flight to ensure you can sleep through the night. Sleeping for long hours on daytime flights can lead to nighttime wakefulness, which can throw off your sleep cycle. So time your sleep on board carefully.

Limit Your Caffeine Intake

Caffeine may seem to be your best friend on a business trip that requires you to be active and alert for extended hours, especially after a night of troubled sleep. But it can worsen your sleep issues, making it even more difficult to stay active and productive during the day. Therefore, health experts and frequent travelers recommend against it. From the day before you board the flight to the end of your trip, lay low on caffeinated beverages. Limit your intake to a maximum of two cups and the first half of the day. Avoid caffeine after 3 pm to avoid disrupting your night’s sleep.

Ask for a Quieter Room in the Hotel

Many hotels have designated floors or quiet zones for people who do not want any disturbances. Others have quiet rooms with noiseless air-conditioners, non-squeaky doors, and double-paned windows. You might have to pay a little extra for it, but it’s something worth spending on, especially if you’re a light sleeper or have trouble sleeping well in hotels.

If the hotel you’re staying in does not have the option of quiet floors or rooms, you can ask for a room at the end of the floor as far away from the in-house restaurants, bars, nightclubs, and/or ballroom as possible. You may also request a room away from families with kids.

Bring Your Sleep Essentials

People tend to have different sleep habits. Some use a night mask; others can’t fall asleep without their pillow. Some are used to sleeping to white noise, while others prefer to read or listen to relaxing music before dozing off. If you have any such habit, make sure to carry the essentials with you when traveling, whether for business or leisure. This will help create a sense of familiarity and comfort in a new environment and help you drift to sleep more easily.

Use Hotel Spa

Going to the spa on a business trip may not be on most people’s itineraries, but this is when you probably need it the most. And considering that most big hotels have spa facilities, it’s only wise to use them to sleep well. You can go to the sauna or get an aromatherapy massage after a long, tiring day of work to relax and sleep better at night.

Hit the Gym

Unless you’re a fitness enthusiast, the chances of you hitting the gym while traveling are quite low. However, if you’re struggling with sleep, we recommend getting in a quick workout, as exercise is known to help people sleep better.

Try Holistic Wellness Hacks

Whether or not you believe in these alternative remedies, it doesn’t hurt to give them a try. A couple of things that many travelers have found helpful both during the flight and after include:

• Using CBD to help with stress and anxiety

• Using lavender essential oil to promote relaxation and sleep better

Traveling to a Different Time Zone? 5 Tips to Overcome Jetlag

While all these tips can help minimize sleep disruptions and improve sleep quality during business travels, you may need to take some additional measures when traveling across time zones.

International business trips that involve traveling to a different time zone can completely throw off your sleep cycle. And it can take up to four days for your body to adjust to the new time zone naturally, which can create huge trouble for those traveling for work. To make the transition easier, here are some tips to reduce its effects and help your body overcome jet lag rather quickly:

1.     Follow Your Destination’s Time

It’s common for people to immediately go to sleep as soon as they check into a hotel, especially after a long flight. However, it’s best to avoid it if you’re landing during the day. You may have to push yourself a bit for it, but make sure you stay awake until later in the evening and only go to bed when it’s to sleep at your destination.

It may not be difficult if you have a meeting or some work stuff to take care of soon after reaching the destination, but it can be challenging if you have the remaining day to yourself.

2.     Hydrate

High altitude and low humidity in airplanes make you prone to dehydration on long-haul flights. The risk further increases as people often reduce their water intake on board to avoid bathroom trips as much as possible. Apart from its usual effects, dehydration during travel can worsen the symptoms of jet lag. So, drink plenty of water before, during, and after the flight to make sure your body is well-hydrated and counteract jet lag symptoms.

3.     Resist Naps During the Day

It’s only natural to feel sleepy during the day when you’re jet lagged, and it can be very difficult to fight the urge for naps. But it’s only good for you if you resist them as it will only make it harder for you to sleep at night, worsening your jet lag.

4.     Get Sunlight

Sunlight is the most important factor in the regulation of circadian rhythm. Traveling across time zones interrupts this biological clock, and sunlight can help fix it. Expose yourself to the sun to stop the release of melatonin and awaken your body.

5.     Use a Natural Sleep Aid

When jet lag makes you unable to sleep at night, try a natural sleep aid like melatonin or magnesium supplement instead of staying awake the whole night, waiting to get some shut-eye.

The Sum Up

Maintaining a good sleep schedule is always important. But it becomes all the more necessary when you’re on a business trip as it requires you to be at your best and deliver high performance. The lack of sleep can alter your mood, making you feel irritated. It can also lead to cognitive decline, alters your performance, and increase stress. Sleeping well while traveling is, however, often easier said than done. Business trips, in particular, are more likely to throw off your sleep cycle as there’s added work pressure.

Sleep troubles may seem unavoidable during business travels. But there are several ways to minimize (if not eliminate) them. Use our tips to manage your sleep cycle and get some quality zzzs on work trips to make sure you deliver the best performance without compromising on your health.