Optimize Your Sleep: Tips for the Business Traveller

Beautiful bedroom in Montreal
June 11, 2015

Optimize Your Sleep: Tips for the Business Traveller

These days it’s hard to get a perfect night’s rest, especially since there are planes to catch, early morning meetings, late night reports, and any other number of business matters to attend to. A good slumber can directly affect your mood, performance, and overall quality of life.

Needless to say, being sleep deprived and trying not to nod off during a meeting is less than productive. Thankfully, we have some quick and easy tips on how you can optimize your sleep and feel fully recharged for the next day.

 

Stay away from your electronics at night

Bright lights from screens – such as your laptop or smartphone – are atrociously good at keeping you awake. Other than stimulating the mind, the lights suppress your body’s melatonin production, which is the hormone that helps control your sleep and wake cycles. With less melatonin, you will have a harder time falling asleep, so try to have a 1-2 hours gap between your screen usage and the time you climb into bed. In between this time, you can do a variety of activities such as read a book, listen to music or audio books, or meditate.

 

Have to use your computer? Try f.lux

Sometimes in business, it’s impossible to avoid using your laptop until the late hours of the night just before you collapse into bed. For cases just like this, f.lux is the perfect solution. Designed to reduce eye strain at night and prevent any disruptions in sleep patterns due to screen usage, f.lux adjusts the colour of your computer’s display to automatically adapt to the time of day. It’s completely free to download onto your computer, and is compatible with Windows, Mac, Linux, and the iPhone/iPad.

 

Calculate your sleep with sleepyti.me

Sleepyti.me is a calculator that determines the best time to fall asleep for whenever you have to be awake. Ever wonder why you sometimes end up completely refreshed after only a few hours of sleep, and sometimes wake up horrifyingly groggy after 8 solid hours? It all has to do with sleep cycles and waking up in the middle of them; sleepyti.me calculates the sleep cycles and shows you when to sleep in order to wake up feeling rejuvenated.

 

Have a cool room temperature

A good number of studies have found that the optimal sleeping temperature is between 60 to 67 degrees Fahrenheit (around 15 – 19 in Celsius). Having a cool room helps your body lower its own temperature, something it does every night to initiate sleep. Anything too hot or too cold just makes it harder to fall asleep and can actually impede on sleep quality.

 

Don’t consume caffeine or eat big meals

It seems obvious, but drinking coffee a few hours before bed is a hindrance to sleep due to the caffeine content. For some, caffeine can cause sleep problems even 10 – 12 hours after drinking it. Instead try restricting any caffeine intake to mornings or the early afternoon. Likewise, heavy and rich foods before bed may negatively affect your ability to fall asleep at night. Try light snacks instead if you get hungry.

 

Exercise

As little as 10 minutes of light exercise every day has been proven to have beneficial effects for sleep. Other than reducing stress and tiring out your body, it may reduce the risk of developing sleep disorders.

 

Rest assured that with these tips, it’ll be easier to have that perfect snooze for the next day. Paired up with our extraordinarily comfortable furnished apartments, it’s a dream come true!

 

Book your beautiful furnished apartment in Montreal and have the best sleep you’ve had in a long time!

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