For someone whose job entails being on the road a lot, such as a traveling salesman, a motivational speaker or a musician, getting a good night's sleep can prove to be a difficult task. Having to sleep in a different bed frequently and having to deal with the stress of living out of a suitcase can lead to insomnia or sleep deprivation. Fortunately, there are some ways that you can improve the sleep you get when you're constantly on the road.
Create a Routine
Humans thrive on routine, especially at bedtime, so if you are on the road and can't follow a nighttime routine, you will probably have trouble sleeping. The key to using a nighttime routine is finding one that works for you. Typically, a warm bath or shower will relax a person. You can try reading a book that isn't too thought provoking just before you snuggle down for the night. While it may be tempting to try to wear yourself out by exercising, this will only prevent you from sleeping, as it raises your heart rate.
Enjoy the Comforts of Home
It may not seem like much, but bringing a pillowcase from home can help you sleep in hotels. Sure, hotel pillows are fluffy and comfortable, but the pillowcases are usually scratchy and stiff. It doesn't take much room in your suitcase to pack a pillow. If you are going to be on the road for a prolonged period of time, pack two pillows. Some famous musicians have gone as far as packing a complete bedding set just to stay comfortable so they can get some good sleep.
Turn Up the Noise
One of the most important points about learning how to sleep on the road for work is to learn how to avoid being bothered by noisy neighbors and other guests trekking through the halls at all hours of the night. The best way to do this is to turn up the noise. No, that doesn't mean you have to blast the television. Instead, invest in a good white noise machine. If white noise bothers you, consider getting a portable stereo to play soothing music or nature sounds.
Make the Hotel Room Cozy
As soon as you check into your hotel room, take a big sniff of the air. If it smells stale or just doesn't smell like home, you should light some candles. Your sense of smell can help you to relax, which will make it easier to fall asleep. Lavender is one scent that helps the body to relax. The same is true of chamomile and vanilla. Find a scent that works for you, and then buy candles and spray for your pillows so you can enjoy the scent as you drift off to sleep.
Trying different methods of relaxing is the only way that you will eventually be able to sleep when you're on the road, so don't be afraid to experiment with different ideas. You never know which ones will work for you.