Travel & Wellness Week: Managing Sleep

Here it is, as promised, the latest instalment from my friend and blogger, Amelia Kelly aka Traytable A fellow panelist on the Crewlounge Podcast (although we have never been on at the same time) and another Aussie, if you visit her Blog or follow her on Twitter or her Facebook page, you will most certainly enjoy her aviation geek quotes and info.

I’m off to the markets! See you when I get back

Amelia Kelly is an Australian flight attendant for an international airline. Aside from being an internet addict, she is also a proud AvGeek and enthusiast in all aspects of aviation.With over 10 years commenting on & writing about aviation, Amelia aims to turn her blogging hobby into professional travel writing.

Written by Amelia

I was very excited when Robyn asked me to write a guest post for her. I ‘met’ Robyn online a few years back, through our blogs and we instantly bonded over the lifestyle and ups & downs of being flight attendants. Then, I was able to follow her journey into a raw diet and healthy living. So, it’s only fitting that she’s asked me to tell you about the ways that I try to keep healthy when living a jet-setting lifestyle!

Now first I must tell you that I don’t clim to be an expert, and of course all of us have different circumstances. I’m not exactly a glowing role model of healthy living, as I occasionally succumb to the callings of chocolate and other naughty treats like the best of us. But, I’ll share with you some of the strategies I use and hope to master as a matter of practice over the next few months.

One of the main downsides to being a world traveller is the odd working hours, lack of sleep and a messed up body clock that comes with crossing many timezones repeatedly in a short space of time.

Lack of sleep (or being unable to get to/stay asleep) is a big problem for many people,not just flight attendants. Our fast-paced lives along with trying to balance family and work can leave us feeling tired, even with a full night’s sleep, if the quality of our sleep is not good.

TIME TO SLEEP

Of course, we all have a time that we need to sleep, but I believe that a sleep routine shouldn’t be set in stone. If you’ve been lying in bed for awhile, but haven’t fallen asleep, get up for a few minutes and do something else. It helps to re-set your brain and stops you falling into a “worry cycle” about the fact that you’re not yet asleep.

I always try to sleep when I’m tired. If that’s 11 in the morning, so be it. However, I try to limit my naps to no more than 40 minutes. I’ve found that it’s the best time for me. Any less and I don’t feel rested, any more and I feel sluggish for the rest of the day. With practise, you’ll work out what works best for you.

On arrival into a new country, I try to get outside if it’s still daylight. Research has shown that sunlight helps to adjust to jetlag. Of course, some people swear by keeping to their own ‘home time zone’, eating breakfast according to what time it is at home, no matter if it’s 10pm where they are. If that works for you, great! If I arrive at night, I try to eat a small meal and then get a good sleep so that I can wake up on my ‘new’ time, ready to explore a new city.

SLEEP AIDS
Our body’s temperature naturally rises slightly before sleep, so if you’re having difficulty falling asleep, try taking a warm shower or bath. The warmth mimics the rise in temperature and can trick your brain into thinking it’s ready to sleep.

When I’m trying to sleep during the day, I always use eye shades. While the sunlight can help you adjust to jetlag, it will also keep you awake if you’re trying to sleep during the day. Eye shades are a great way to again trick the brain into believing that it’s nighttime and therefore bed time!

Ensuring your room is conducive to sleep is also important. It should be a constant temperature, not too warm nor too cold. If you live somewhere noisy, use ‘white noise’ like a fan, or relaxing music to block out the noise. You can even buy special CD’s designed to help sleep. (I use relaxation tracks on my iPod). Avoid TV as the light patterns can disturb sleep (unless you’re wearing eye shades, in which case music on tv should be fine)

Make sure your bed is comfortable for you. If you have trouble sleeping, seek advice on whether your mattress and bed set-up is right for you. The correct bedding can make a huge difference to the quality of your sleep. Afew years ago I was having so much trouble sleeping that I resorted to moving my bed to a completely different location in my room and as crazy as it sounds, it worked! I also like to make my bed as inviting as possible. Pick out a nice quilt cover, buy comfy pillows, whatever you need to make you want to spend time sleeping in it, and associate sleeping with a nice experience.

MANAGE YOUR TIME
When travelling for work, I try to schedule my time to allow for sleeping. If I’m leaving a city in the afternoon and evening, I try to get up at a normal time (not too late), have a full day out and about and then have a “power nap” to be refreshed before my flight. I try to get essential things (like packing & ironing my uniform) done before I go to sleep, so I won’t worry about getting it done when I wake up. (Plus, I can sleep in longer)

LOOK AFTER YOURSELF
Of course, we’ve all heard the advice to exercise, eat healthy & look after ourselves. It can be difficult when you’re always on the go. The main things that I do aside from diet?

• Try to drink lots of water (especially when flying)
• I take a multivitamin & a garlic echinacea tablet every day, to fill in any gaps
• Take some time out for myself every so often: reading a book, listening to music, putting on some candles & taking a bath- whatever helps me to relax

I hope you find these tips helpful!

You can follow Amelia on her adventures and her frequent aviation updates here:

Blog

Twitter

Facebook