There are times when business travel will interrupt your personal life leaving you stressed, anxious and unable to sleep. Unfortunately, being in an unfamiliar place may aggravate these matters leaving you sleepless and thus unproductive. But don’t worry there are solutions. Read on to discover how familiarity and relaxation are the key to getting the rest you need.

Familiarize your Surroundings

When you have a difficult work day it is nice to be able to go home and put up your feet and relax in a familiar environment. Being on a business trip makes this a little more difficult but there are ways to cope.

1. Bring some items from home. Although packing light is already difficult(especially for us women), try bringing a few pictures and other items from home. Placing a picture next to your bed or drinking coffee from your favourite cup while wearing your most comfortable pajamas are ways to make yourself feel more at home. Feeling more at home means feeling relaxed and this increases your chances of falling asleep quickly.

2. Use the same toiletries you use at home. Many of us buy travel sized products when we go on business trips. Instead of doing that purchase small containers, which can be reused, to place your favourite shampoos and creams in. Familiar scents and routines will help you sleep better. (Bonus: This is also environmentally friendly tip)

3. Make the room dark. Turn out all lights and close the blinds in order to make your room as dark as possible, also wear the eye mask provided by the hotel. Not being able to see your surroundings will make it easier to convince yourself that you are home in your own bed.

4. Stay at the same hotel. If you frequently travel to the same destination, try staying at the same hotel (if possible the same room). If you are travel to different locations, sticking with the same hotel chain may help as routines and procedures are likely the same.

5. Call home to say goodnight right before you go to sleep. Call home to say goodnight to your children or partner. Hearing their voice before going to sleep may help you to relax.

6. Keep on the same schedule. If there isn’t a large time zone difference, try going to bed and getting up at the same time as you would if you were at home. Your body adjusts to your sleeping patterns and changing this may make it more difficult to sleep.


Relaxation is Key

At the end of the day take time to unwind. An important part of getting a good night sleep is being able to relax in your new environment. Let your worries escape and learn to relax when away.

1. Drown yourself in Lavender. There are numerous studies which show that lavender has a calming effect with the ability to relive anxiety and stress. Use lavender aromatheraphy candles (if it isn’t against hotel policy) or use a cream such as lavender theraphy from The Healing Garden to help you relax before going to sleep.

2. Take a long warm bath. Treat yourself to some nice bath salts or oils and draw yourself a bath. The drop in your body temperature after you get out of the bath will cause you to feel relaxed and sleepy.

3. Know your escape routes. If you feel unsafe sleeping in an unfamiliar place, learn your escape routes before going to sleep. Also, remember to lock your doors and windows and to locate nearby fire extinguishers. Knowing you are safe will help you to relax and sleep peacefully.

4. Listen to a relaxation CD. Listening to music with soft running water and gently blowing wind can help your mind drift free of thoughts and allow you to fall asleep easily. Some hotels offer these for free.

Although getting a good sleep can never be guaranteed, making your surrounding familiar and learning how to relax before bedtime are a great start.