Tips Seniors Can Use to Sleep Well While Traveling

By Wendy Cregger | November 9, 2023 |

Home Care in Sykesville MD

Holiday travel season is just around the corner. Seniors who are traveling for vacation or to see friends and family members often have trouble sleeping in a strange environment. But seniors really need high quality sleep to keep up their physical and mental health. When seniors are traveling, some things they can do to ensure that they get a good night’s sleep no matter where they are:

Pack Some Essentials from Home

Seniors who have home care should ask their home care provider to pack some essentials from home in their suitcase like a small fan or white noise machine. Hearing familiar sounds that they are used to hearing as they go to sleep can help seniors fall asleep in a strange environment.

Choose Accommodations Wisely

When booking accommodations, consider options that prioritize comfort and convenience. Look for hotels or vacation rentals with comfortable beds and quiet surroundings.

Adjust to Time Zones

If traveling across time zones, try to gradually adjust your sleep schedule a few days before your trip. This can make it easier for your body to adapt to the new time zone.

Stay Hydrated, But Not Close to Bedtime

Dehydration can disrupt sleep, so be sure to drink enough water during your travels. However, avoid excessive fluids close to bedtime to prevent frequent trips to the restroom.

Eat Light at Night

Be mindful of your dinner and after dinner food choices. Eating heavy meals or meals that are very spicy can make it difficult to sleep. Try to eat frequent light meals or snacks instead of big heavy meals. Or, if you want to have a large meal, eat that meal at lunch and have a light dinner.

Stay Active

Incorporate light physical activity into your travel itinerary. Stretch your legs during layovers, take short walks, or engage in gentle exercises to promote circulation and reduce stiffness. You can even take a walk around the block or just around the hotel property. Any movement will help you sleep.

Create a Comfortable Sleep Environment

Adjust the room temperature to your comfort level. Many hotels offer thermostats in guest rooms, allowing you to set the temperature to your liking.

Reduce Noise

Use earplugs or a white noise machine to block out unwanted noise. You can also request a quiet room far away from elevators, ice machines, and other places where people gather at all hours when you are booking a hotel room.

Maintain a Sleep Routine

As much as possible, try to maintain your regular bedtime and wake-up time, even while traveling. If you usually take a bath or shower before bed, do that while traveling also. Reading a book or a magazine can also help you wind down for sleep.

Stay Mindful of Medications

If you take medications that affect your sleep, consult your healthcare provider before your trip. They may be able to adjust your medication schedule or recommend alternatives.

Stay Safe

Be aware of your surroundings and take precautions to ensure your safety while traveling. Feeling safe and secure can contribute to better sleep.

If you or an aging loved-one is considering Home Care in Sykesville, MD, please contact the caring staff at Help at Home Services, LLC today (443) 275-1524

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Wendy Cregger

Marketing Director at Help at Home Services, LLC

Help at Home Services’ mission is to provide superior service through the same care, concern and compassion that we give our own families.

With our 15 years of experience as a residential service agency, licensed by the State of Maryland Department of Health, we provide families with peace of mind that their loved one is in good hands.

Non-medical services are provided by certified nursing assistants. All caregivers are thoroughly screened, bonded and insured using comprehensive background checks.

Each client is matched with the caregiver who can best meet the care plan and homemaker services specific to the needs of the individual, whether they reside in a house, apartment, condominium, assisted-living or nursing community.

Help at Home Services takes great pride in the services that we provide. We have several specialized programs that sets us apart. Whether you are dealing with Parkinson's disease, Alzheimer's/dementia, or you are recovering from joint replacement surgery we can help you conquer the tasks that prove to be challenging. We also have a transition home program and provide a discharge planning guide to ensure that you have considered all aspects of life at home after hospitalization.