Sleep and Travel During Perimenopause
Traveling can be exciting, but long travel days and changing time zones can cause more sleep disturbances for perimenopausal women. Hormone changes during perimenopause, the transitional period before menopause, can cause sleep disturbances. Traveling can cause jet lag or changes to your sleep and wake patterns, known as your circadian rhythm.
Here are some strategies to help you get more restful sleep, even while traveling.
Shift your Sleep Schedule
If you are traveling to a different time zone, adjust your sleep and wake times slightly over the course of a few days before you travel (Johns Hopkins, 2022). This can help ease the transition to a new time zone.
Sunlight
Spending some time outside in natural light can help to reset your body’s internal clock to your new time zone.
Movement
Another great way to encourage sleep and make you feel tired is to get in some movement or exercise during the day. Not only is this a great excuse to get outside and explore your destination, it can also help to shift your body into another time zone.
Stress Management
Traveling can be stressful, but managing your stress can help you fall asleep. Activities that promote relaxation before bed such as yoga, reading, and journaling are great ideas to help wind-down before bed.
Maintain your Bedtime Routine
Establishing a bedtime routine is so important to signal to your body when it is time to go to sleep. Maintaining this routine while traveling is just as important. Bring elements of your bedtime routine that you can travel with, such as a slim yoga mat, an eye-mask or a specific pillow. It is important to also think about potential alternatives if you cannot travel with or do your normal sleep routine.
Speak with a Sleep Specialist
If your sleep disturbances due to perimenopause and travel are limiting your quality of life, it is valuable to speak with a sleep specialist. They can help to rule out any conditions such as sleep apnea or insomnia, provide tips, and create a sleep management plan.
Following these tips can help you to master your sleep during travel. Prioritizing sleep and self-care during travel will help you make the most out of your travel experience and help you return home rejuvenated.
Disclaimer: At It’sFetch.co we strive to provide valuable and reliable health information through our blog. We believe in empowering individuals to make informed decisions about their health and well-being. However, it is important to understand that the content on our blog is not intended to replace the advice, diagnosis, or treatment provided by a qualified medical professional.
Reference
6 tips for Better Sleep When You Travel. Johns Hopkins Medicine. (2022, June 14). https://www.hopkinsmedicine.org/health/wellness-and-prevention/6-tips-for-better-sleep-when-you-travel