How to prepare your sleep for international travel

How can you practically prepare
for international travel so you don’t struggle with your sleep throughout the entire
trip or your energy levels being low for the entire trip? In this video, I will share with you some of those practicalities
that I help my clients with when they actually travel international and this could be going from, for example, U.K time zone all the way to
the other side of the world and then coming back as well. And these are the practical
things that I always help them to incorporate into their lives and these things they end up
using for every single trip, so they can actually
sleep through the night in a different time zone and maintain their energy
levels properly during the entire trip. Hi there my name is Beatrix Schmidt from www.thesleepdeepmethod.com As a sleep coach and speaker I help professionals to overcome insomnia, sleep problems and improve
their energy levels. And this channel is
all about providing you with practical tips and advice
that you can incorporate into your every day life,
to achieve all those things. So if you’re interested in
receiving practical tips hit the subscribe button
and come back each week when I share different
practical things that I help with in terms of sleep, insomnia and improving your energy levels as well. Some of the clients that I
have worked with in the past do travel quite excessively
and internationally, that could mean going
from a time zone to almost the complete opposite, sort of dynamic when travelling from the
U.K to for example Asia or the other side of the U.S. That means they have to quite quickly adjust to a new time zone, and maintain their peak
performance during the entire trip. And the two actually
can become quite tricky unless you take some particular steps to prepare your body and your mind to this quite quick change, travelling. The first part of preparing
for international travel and if you watched any of my videos, you’ll know that this is
the way I tend to work, is really truly first of all understanding what is the dynamic that you
have when you’re travelling. And this could be frequency of travel, so do you travel internationally
every couple of weeks or is it maybe seasonal? Could it be that you
have a certain pattern within the entire year? Or is it that perhaps the
travel is first of all, maybe going to a shorter distance and then extending your travel to a different time zone later on. So a lot of the times
when I work with clients who do travel internationally, we first will need to
understand the frequency and the length of time that you travel. Because the preparation might
be completely different. So let me give you an example. If you’re travelling from
London to a European city, the time zone difference is quite small, so the preparation will
be completely different than you travelling for
example from the U.K to the other side of the U.S. The time difference will
be completely different so the preparation will be different too. And I think first of all,
understanding this dynamic first will help you to get a
better understanding. How your sleep needs to be changed. How your perhaps eating
habits need to be changed. How the weather might be a
affecting your energy levels and your sleep while you’re awake. The first and very
important part of preparing for international travel
is looking at the time zone and the time zone difference between, where you’re normally
living and the time zone that you’re travelling to. So let’s take a shorter difference, so for example travelling from the U.K to lets say Germany which
is just an hour difference. That means your body
will be able to adjust to an earlier time quite quickly. And you can do that by actually preparing a couple of days before and going to bed a little bit earlier. So when you end up spending
some time for example in Germany your body’s already adjusting
to that new time zone. Now it is very different when you travel to a completely different
time zone, for example, going from the U.K all the
way to other side of the U.S. The time difference and
the time zone difference will be quite significantly different. Now two things you can
do in that situation. Either you plan your
days before your travel so that you can really help
your body to start changing the dynamics of the sleep. So you start changing the
time that you go to bed, or when you get to your new destination, you could travel maybe a day before, a couple of days before so your body has time to actually adjust. Again these are just two scenarios. When I work with clients
who travel internationally it takes time for us to
figure out all those dynamics that we need to do, and
really to put in place so that they can function really well during the entire trip. The next part of preparing
for international travel is actually all about
preparing before you travel and this is not just about time zones, that I mentioned earlier
but it’s actually looking at your schedule when you’re
at your new destination. Often I actually help my
clients to really look at the dynamics of the
commitments that they have. So we would discuss in details about whether they have to start early or maybe they have a dinner
commitment in the evening or anything in between. So whatever the dynamics of
your international travel is really looking at how you
can maintain your energy levels so that could be maybe
adjusting your eating habits and maybe eating more frequently, so your body gets that
little bit of energy boost during the entire day. Rather than waiting for
perhaps the dinner reception that might be giving you
the most amount of energy or most amount of food. And this is just one of the ways that you can really start
looking at preparation. Look at your schedule
and look at how you can look after your energy levels. And this is a great way
for you to get a better understanding and a better
preparation in place for when you’re actually away. The next part of getting
through international travelling both in terms of being
able to sleep really well and maintaining your energy levels comes down to the different behaviours that you have while you’re away. If you haven’t done
any sort of preparation or haven’t done any sort
of exploring this before then it might be that your first trip is going to be about
actually really noticing those different behaviours that you have while you’re away and this is sometimes where we need to begin with clients if we haven’t managed to pin point some of those major changes that happen while they’re away. So when you go away for your next trip, what you can do is, actually
start taking notes of how you behave differently. So for example a lot of the clients that I have worked with in the past who do travel internationally, when they’re in their home environment they tend to actually finish
work at a certain time maybe. Have dinner at a certain time, obviously spend time with
their family in the evenings. But when they’re actually away, they don’t have any of
those, family commitments which means that often they
feel maybe more pressured to socialise with clients will later, or they end up cramming a lot of meetings into their trip. And of course I can totally understand some work pressures, in
terms of really utilising your time while you’re away, but at what cost? If you’re not able to
perform at your absolute best during that work trip, perhaps taking one or two meetings out of your diary so that you can really rest properly. Those things will make
the other meetings better. The outcomes will be better, and this is one of the things that again I’ll explore with clients, is what are those behaviours
that maybe you have different when you’re away travelling? The last part that I look at, with excessive international travel, is how my clients come back
into their normal time zone and again this relates
to a little bit more when you have long distance flights rather than the flights
that are quite short and there’s not much time difference between the two locations. So there’s two scenarios here. One is that you actually
find it really hard to sleep on the flight. If you do find that, then I would suggest taking a daytime flight,
will really help your body to readjust to your normal time zone. Partly because you can
also be really productive during the flight. You can wrap up all the
work you need to do. You won’t be distracted. And then you land in your normal time zone and you’re actually
going to be able to get a good nights sleep in your own bed, in your own environment before you then go into the office the next day. And that’s generally a really
good way for you to avoid really bad jet lag. If you can sleep really well on flights, then take an overnight
flight, will actually give you a good amount of quality sleep, and you land in the time
zone, putting your body into that time frame,
that dynamic already. And that could be a great way for you to sort of nudge your body to get back into that normal routine. But bear in mind, it usually
takes about three days for the body to completely
re-adjust to the new time zone. So this is a great way
for you to start managing your jet lag better and
supporting your body throughout that first
couple of days, coming back. As always, if you’ve got any questions on any of the sleep-related
topics that I mention and in this video,
particularly about extensive international travel, feel
free to reach out to me or comment below and ask your questions. I’m always here to help and clarify some of the tips that I share with you. Because I want to be able to make sure that you can put them in
place properly and use them so that it will actually
improve your sleep and help you to maintain
your energy levels as well. So feel free to reach
out and other than that, I would love to know
some of the strategies that you might use, while you travel, that have really worked well for you, because we all experience different things and it might be useful for someone else who also travels a lot internationally. Did you like this video? If you did, hit the like button below. Subscribe to my channel
and share this video with a colleague or a friend that travels internationally a lot. This will help them to put some of those practicalities into their trip, into their preparations
so they can actually get through those trips better as well. Thank you so much for watching and I’m really looking
forward to seeing you in the next video. Sharing more practical tips and advice on how you can improve your
sleep, overcome your insomnia and have really good amounts
of energy during the day.

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One Comment

  • Beatrix A Schmidt - Sleep Coach and Speaker says:

    Thank you for watching! How often do you travel internationally? Feel free to comment below.

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