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5
GO EASY ON THE BOOZE
No need to be a teetotaller on
vacation, but you should be aware
that those extra indulgences could
mess with your sleep. Alcohol in-
creases the production of adenosine,
a chemical that normally induces
sleep, according to the US National
Sleep Foundation. But after its rapid
release following alcohol consump-
tion, the chemical quickly dissipates,
which can cause you to wake up.6
STABILIZE YOUR SCHEDULE
Regular routines often go
by the wayside when you travel.
“So much of sleep is getting a good
rhythm going, and the fun of vacation
is that it’s unpredictable,” Kissen says.
But try staying somewhat consistent
with your bedtime. If you go to bed
at 4 a.m. one night and 8 p.m. the
next, your body’s rhythm will get out
of whack.7
CRANK UP THE AC
Keep your room at a cool
temperature, between 18 and 20°C,
Shane recommends. “When we sleep,
our body temperature drops,” he says.
“Consequently, when we stay in a
[cooler] room and our body tempera-
ture drops, it eases us into sleep.”8
BLOCK OUT THE SOUND
Does a rattling AC or your
noisy neighbour keep you up? Pack
a pair of silicone earplugs, says Shane.
“Silicone warms with your body andshapes to your ear for the best fit, and
it has a high noise reduction rating,”
he says. If you’re not a fan of earplugs,
download some white-noise tracks to
your phone.9
QUIET YOUR BREATHING
“Most people, when they think
about breathing, think about doing it
deeply, slowly or into the abdomen,”
Shane says. “All those forms are ad-
justing your breath too much and tak-
ing effort, which means you’re not
sleeping.” Instead, he recommends,
make your breathing quieter with
shallow breaths, as it’s easier and
doesn’t change the muscles you use.10
RELAX YOUR TONGUE
“When people think of relaxa-
tion, they think of relaxing the entire
body, and that’s too much work,”
Shane says. “Just let your tongue be
calmer, and that will spread relaxation
through your body.”ReadeRsdigest.co.in 47