On vacation and CAN'T SLEEP?!

On vacation and having trouble sleeping?  This blog is made for you, I have gathered some recommendations that can help you avoid those awful insomnia episodes…

• Naps

Napping makes matters worse if you have trouble falling asleep. But if you must nap, keep it brief, 26 minutes or less (the astronaut’s nap)-- and do it early in the day.  Any shut-eye within eight hours of your bedtime can sabotage a good night's sleep.

Tip: When an afternoon slump hits, go for a short walk, drink a glass of ice water, or call a friend.

• Clock

When you glance at the clock in the wee hours of the night, your sleep will suffer.  You worry about how few hours are left before your busy day begins.  

Tip: Put your clock in a drawer, under the bed, or turn it away from view.

• Eat Right

Avoid heavy foods and big meals late in the day; they tax the digestive system and make it hard to get high-quality sleep.  Some people do well with a light evening snack of sleep-inducing foods.  

Complex carbs and dairy foods fill the bill, such as cereal with milk or crackers and cheese.

Tip: Finish any snack at least an hour before bed.

• Caffeine

Coffee in the morning is fine for most people, but as soon as the clock strikes noon, avoid caffeine in foods and drinks.  

Caffeine interferes with the deeper stages of sleep, so even small amounts found in chocolate and decaffeinated coffee may impact your rest.

Tip: Read labels, some pain relievers and weight loss pills contain caffeine

• Alcohol

Although the tranquilizing effects of alcohol may make you sleepy at bedtime, beware -- after the initial effects wear off, alcohol actually causes more frequent awakenings at night and less restful sleep.

Tip: Warm milk or chamomile tea are better beverage choices in the evening. And remember to stop drinking within two hours of bedtime to avoid bathrooms visits in the middle of the night.

• Exercise

Regular exercise has been shown to improve sleep quality, as long as you don't work out too close to bedtime.  A post-workout burst of energy can keep you awake.  Aim to finish any vigorous exercise 3 to 4 hours before you hit the hay.

Tip: Gentle mind/body exercises are fine just before sleep. Yoga, tai chi, and similar routines are a perfect, sleep-inducing nightcap.