Getting a Good Night's Sleep on the Road | General Travel Tips |
Traveling with Children

Sleepiness that results from several nights without sufficient, restful sleep can sometimes be enough to ruin a vacation. Kevin Gleeson, M.D., medical director of Susquehanna Health System's Sleep Disorders Center, along with The National Sleep Foundation, offer the following tips to help travelers get a good night's sleep.

Minimizing jet lag:

• Anticipate time zone changes in advance. If you're traveling east, get up and go to bed earlier a few days prior to your trip, and a few hours later if you're heading west. Arranging for a late afternoon or early evening arrival will give your body time to adjust to the time change.
  
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• Enjoy the sunlight. Daylight helps regulate the biological clock by keeping you awake; darkness can induce sleep and worsen jet lag. .

Traveling by car:

• Get a good night's sleep the night before, especially if you have a long trip.
  
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• Avoid driving too early in the morning or late at night, when you are normally asleep.
  
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• Schedule regular stops every 100 miles or two hours.
  
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• Avoid certain medications such as antihistamines that can cause drowsiness.
  
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• Travel with a companion who can help watch for signs of fatigue. .

• Take naps -- Short naps of 15-45 minutes can be refreshing and help you acclimate to a new time zone and break up long drives. Avoid naps close to bedtime. On the road, be sure to pull off in a safe, well-lighted area away from traffic.
  
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• Watch caffeine - A drink with caffeine such as soda or coffee can promote short-term alertness and may be good for long drives, however, alcohol and foods and beverages with caffeine should be avoided three to four hours before bedtime.
• Your home away from home - check it out - If you're checking into a hotel or motel, check out the room before you check in. Make sure it is quiet, away from high traffic areas such as the elevator or ice machine. Try to avoid facing a busy road or highway. Make sure the mattress is comfortable and if you have allergies, ask for appropriate pillows without feathers.
  
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• Follow your regular bedtime routine. Going to sleep and awakening at your regular times helps avoid sleep disruptions. Relaxing in a warm bath or hot tub can help promote sleep.
• Bring familiar items with you such as a pillow, alarm clock and other bedroom items. Earplugs and eye masks can help keep out unfamiliar noise and unwanted light.
  
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• Don't get too much sun - Sunburn is a major cause of sleep disruption for adults and children. .

Many of the above tips are helpful when traveling with children. Expose your child to bright light in the morning rather than in the afternoon. This will help shift your child's internal biological clock and adjust to new schedules.

• Try to shift all sleep times - nap and bed time - and keep them at the new times while you're away.


• Be patient. It may take up to a week for your child to make the adjustment in his/her sleep habits.


• Take you child's pillow, blanket and a few favorite toys. .