Get a Good Night's Sleep on Your Travels

This column originated on my last trip to Europe while I was staring at the ceiling from 1 a.m. to dawn. The rest of Montreux, France, was sensibly asleep, but my body clock was still set intractably on East Coast time. I had traveler's insomnia.

In addition to jet lag, I often have trouble sleeping the night before a speaking engagement or a challenging interview. Many travelers find it hard to sleep in a strange room, in an unfamiliar bed or with street noise they're not used to. Others find it hard to wind down after being keyed up for a long day of meetings, driving in an unfamiliar city and being far away from families and support systems. If you've had a hair-raising flight, the accompanying surge of cortisol--the fight or flight hormone--can crank you up for hours after landing.

But there are ways to handle this sleeplessness, whatever its cause.

First, resist the urge to have a nightcap. You might get sleepy quickly, but alcohol can cause you to wake in the middle of the night and then have difficulty falling back asleep. Also stay away from caffeine.

What About Medication?
The jury is still out on melatonin. It isn't FDA-approved, and safety studies haven't been completed. So researchers are still determining proper dosages. According to the Wake Forest University Baptist Medici Center website, the usual dosage is 3-5 milligrams, taken several hours before bedtime for several days once you arrive at your destination.

Consider over-the-counter sleep aids, such as Tylenol PM or Sominex. Some people swear by them. I've tried both. They do help me fall asleep, but I feel groggy when I wake up.

Natural Sleep Aids
Rather than turn to pharmacology, sleep experts suggest you go through the same pre-bedtime routine you do at home to help encourage a natural night's sleep.

Also try measured breathing exercises, a warm bath scented with lavender, a cup of chamomile tea, even reading—as long as the book isn't scary or gory. I also find that rigorous daytime exercise speeds up the resetting of your sleep-wake clock. Exercising right before bedtime, however, can keep you up.

A quick nap if you're still sleepy during the day can help, too. But be careful. If you snooze too long—over an hour or two—you may not sleep well that night.

If you're crossing more than three time zones and know you suffer from severe jet lag, plan to get to your destination a day or two earlier than you ordinarily would. Take it easy as you adjust. Eat lightly, get out in the fresh air and stay away from alcohol and caffeine. By the time your meetings start, you should be in fine form.

If you think you might have a sleep disorder, don't put off talking to a medical professional. If you're so stressed out by the road warrior life that you need medical attention, you may want to seek treatment for an anxiety disorder.

For more information on insomnia, visit the National Sleep Foundation site, Sleep Home Pages or Sleepnet.com, or contact the National Center on Sleep Disorders Research.