6 tips to help business travelers sleep well!

I believe that many people who travel frequently have had this experience: after a tiring day, they finally look forward to rest time, but after lying down, they keep staring at the ceiling and counting sheep, but they have no desire to sleep. As a result, the next day, I had to show up at important occasions with dark circles under my eyes and looking listless, and my work efficiency was greatly reduced. Why is this?

Experts say that everyone has his or her own "prelude" before going to bed, such as some people brush their teeth, while others read books or newspapers. The sleeping environment, such as the room, bed, bedding, pillows, etc., also produces conditioned reflexes, and once you come into contact with these things, you will feel sleepy.

When traveling on business to a different place, the environment and schedule will often change, and sleep patterns can easily be disrupted. For some people with poor adaptability, this may cause insomnia. This is what we usually call "choosing a bed".

So, for business travelers who have the habit of "selecting beds", how can they ensure good sleep during business trips? You might as well try the following methods.

1. Fatigue is the best sleeping pill

Work harder during the day so that you feel moderately tired at night, which will make it easier to fall asleep. It is best to take a hot bath or soak your feet in hot water before going to bed, which will not only help relieve fatigue but also help you fall asleep faster. In addition, it is best not to sing karaoke or watch overly stimulating TV before going to bed, so as not to make your nerves too excited and cause insomnia.

2. Drink a glass of hot milk before bed

You can drink a cup of hot milk after taking a bath. Milk has a calming and soothing effect, thus helping people fall asleep soundly. Socializing is inevitable when on a business trip, but eating too much at dinner can also affect your sleep. Although alcohol can help you sleep, it releases a natural stimulant during the metabolism process, which will disrupt your sleep in the second half of the night. Once you wake up, it will be difficult to fall asleep again. Therefore, it is not advisable to drink alcohol before going to bed.

3. Breathing regulation

One inhalation and one exhalation is one breath. Exhaling is called out-breathing, and inhaling is called in-breathing. The so-called breathing regulation method is to achieve the purpose of psychological relaxation and peaceful sleep by counting your own breathing. Lie on the bed and relax your whole body. Take a few deep breaths and then start counting your breaths. You can count the in-breath or the out-breath, from the first breath to the tenth breath.

If you find that your mind has wandered while counting, you have to start over from the beginning. This cycle repeats itself, and before you know it, you've fallen asleep.

4. Self-relaxation training

Lie on the bed, close your eyes, and breathe naturally. Then focus your attention on your hands or feet, relax the muscles of your whole body extremely, and use the feeling of heaviness to experience the degree of muscle relaxation.

Silently recite self-suggestive sentences, such as my feet are getting heavier, my lower limbs are getting heavier, my whole body is getting heavier... Slowly, you will fall into a sweet dream in this very comfortable experience of heaviness.

5. Put some fruit by the bed

Before going to bed, place a peeled or cut citrus fruit or apple on the bedside table and smell its aromatic scent to calm the central nervous system and help you fall asleep.

6. Listen to calm and peaceful music

Lie comfortably in bed, put on headphones, set a half-hour play time for your MP3, and listen to some plain and rhythmic sounds such as the sound of trains running, crickets chirping, dripping water, and the patter of spring rain, or soothing and peaceful music such as lullabies. This will not only help you sleep, but also establish a conditioned reflex to induce sleep.

A reminder: when you are on a business trip, if you still can't fall asleep after lying down for more than half an hour, get up quickly, find a boring book to read, or take a short-acting new sleeping pill. The half-life of these drugs is usually only about two and a half hours, and you will fall asleep soon after taking them. Taking them occasionally will not harm your body.