Week 9: Holiday Tips

Are you getting ready for summer fun? This week is all about tips to help you get the rest you need during your vacation, so you’ll have energy to enjoy this special season!
  • When scheduling your trip, try to avoid traveling during times when you’d typically be asleep. If you absolutely must travel very early or very late, do your best to get plenty of sleep the night before.
  • If traveling by car, don’t sacrifice your sleep. Share the driving, take rest breaks, and pre-book a hotel along the way rather than rushing to reach your final destination at night.
  • For travel, consider packing noise-cancelling headphones, a comfortable pillow, and a cozy blanket. Although they take up a bit of space in your bag, you’ll be glad to have them with you.
  • For sleeping in unfamiliar environments, use earplugs to block disruptive sounds and a comfortable sleep mask to block light.
  • When traveling, keep in mind that you might need to drink more water than normal due to differences in humidity or altitude. Going to bed dehydrated can negatively affect your sleep.
  • Remember to use the bathroom right before bedtime – you don’t want nighttime bathroom visits to interrupt your sleep.
  • How do you like to spend your time off work? Try taking a hike, bike, or swim! If you’re away from your own bed, being tired will help you sleep in the new environment.
  • Traveling with kids or pets? Daytime exercise will help them sleep better too.
  • If you’re feeling sluggish, a 20-minute power nap can help you feel refreshed. Twenty minutes is the recommend length because longer naps can interrupt your regular sleep schedule.
  • After napping, take a walk outside to benefit from some sunshine and get moving to regain your focus and energy.
  • When camping outdoors, look for a flat, soft sleeping spot. If the ground is slightly uneven, lay your head on the higher side. A shady spot will help block the morning sun.
  • If you have a bedtime routine (ex., wash face, brush teeth, read for 15 minutes) stick to it as much as possible even when outdoors.
  • Crossing time zones can lead to exciting adventures but can also leave you feeling lousy due to jet lag.
  • We’re here to help! Next week will be devoted to providing lots of tips to help you minimize jet lag when traveling far from home.
Tip! Wherever you are in the world, you can always track your sleep with SleepScore. Take advantage of SleepScore’s Goodnight Assistant to wind down, especially when you’re in a new sleeping environment.

Here are the answers to last week’s questions!
Question 1:Getting enough sleep helps you have:
  1. Better health
  2. Increased energy
  3. Better brain power
  4. All of the above
Answer: d. All of the above
Question 2:True or False? When you are sleep deprived, you are more likely to crave and eat unhealthy foods.
Answer: True
Question 3: During sleep, a reduction in metabolism and energy use of around ___ occurs.
Answer: 5% – 10%
Did you miss last week’s talk by Dr. Teschler? View it now!

Have sleep questions?

Want to ask your own question about sleep? You can write it here anonymously. During the upcoming weeks of the program, look out for answers to the most frequently asked questions.

Your questions, answered!
Q: What are some sleep tips for parents of newborn babies?
A: It has been shown that a parent loses 350 hours of sleep in the newborn’s first year. It takes some time (a few months!) for newborns to get into a good sleep-wake rhythm. To deal with this as a parent, it is recommended to optimize your bedroom and daytime activities for sleep. Try to go to bed and get out of bed at the same time each day; minimize caffeine, alcohol, and heavy meals in the evening; make sure your bedroom is cool, dark, and silent (as much as possible), with clean air; and your mattress should support you and be comfortable at the same time. Try to make up for lost sleep with a nap during daytime. Power naps (20 mins) and Siesta naps (90 mins) are preferred. If you have a partner, you might want to decide to take responsibility for the full night in turns, so at least one parent can sleep through the night , or let the newborn sleep in a crib next to the bed, so the parent does not need to get active at night. Regular feeding and exposure to outdoor light (i.e., light in the morning, and dim/darkness at night) is optimal for the newborn to get in a good sleep-wake rhythm.
Q: What are the different kinds of sleep trackers? What are their advantages and disadvantages?
A: There are 4 main categories. Here are the primary advantages and disadvantages:
  1. On the head:

    1. Advantage: The sleep measurement uses brainwaves, since sleep is defined as a brain state.
    2. Disadvantage: Discomfort at night, needs to be charged.
  2. On the wrist/hand/body:

    1. Advantage: Likely also to collect daytime data.
    2. Disadvantage: Discomfort at night, needs to be charged.
  3. In the bed:

    1. Advantage: Tracks sleep automatically when in bed.
    2. Disadvantage: Some discomfort at night, connects the bed to the wall outlet.
  4. Remote:

    1. Advantage: No contact with the body at all (no tech in bed or on body), most comfortable.
    2. Disadvantage: Small likelihood to move out of reach of the sensor during sleep (data loss).
Q: If I sleep 4-5 hours per night during the week and 6-7 hours during the weekend, could this be the reason I feel really tired early in the evening?
A: Yes, it might. All sleep needs are personal, but few people can do with 7 hours or less. Feeling tired is a signal from your body telling you the sleep was not sufficient, and it needs more. Note that it is also better to keep regular wake times and bedtimes, even during the weekend.

What to expect during the initiative?

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