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If you’re like many travelers, you don’t sleep very well away from home. Maybe it’s the excitement or maybe you’re home sick- regardless of the reason, however, sleep is one the most important things to get enough of while traveling. Getting a good night’s sleep will help protect your immune system and provide you with the energy to do the things on your agenda. So, what can you do if you don’t sleep well? Take these tips into consideration.

Traveling by plane, bus, train, or car.

Traveling in a moving vehicle may put you to sleep easily, but the sleep you get isn’t the best quality and won’t have the same result as an hour long nap in a bed. Even after sleeping a few hours on the plane, you might still feel tired. To get the best sleep you can while moving, follow these tips.

1. Block out sunlight. You can do this by investing in a sleep mask, but if you don’t want to purchase one, you can also consider the good old hoodie trick, which involves wearing a hooded sweatshirt backwards and pulling the hood over your face.
2. Cut down on the noise. Traveling can be noisy- especially on a plane, train, or bus where there are strangers down every aisle. Consider bringing a pair of noise cancelling headphones or earplugs to cut down on the amount of noise around you while you try to get a good sleep.
3. Bring sleep aids. By this, we suggest bringing comfort items from home. This can include neck pillows, soft blankets, and anything else that helps you to relax.

Sleeping at a hotel or motel. 

Once you arrive at your destination (or simply stop for the night to get some rest), you’re going to want to get a good night’s sleep. This can be challenging for some, however, as falling asleep in unfamiliar surroundings can be nerve wracking. To get a good night’s sleep at a hotel, motel, or bed and breakfast, keep these tips in mind.

1. Stick to your schedule. If you have a bedtime schedule at home, try to stick to it while you’re away from home. This can be tricky, but if you can manage it, your body will thank you and reward you with restful sleep.
2. Adjust the atmosphere. Before you attempt to go to sleep, make the room fit your liking. Close the curtains if you need to, fluff the pillows, close the bathroom door, or turn on a lamp if you need a dim light t drift off.
3. Turn off the phone. By phone, we mean both the hotel room phone and your personal cell phone. Phones can be distracting, and even if they don’t ring, the possibility of them ringing can be enough to keep you awake, anxiously awaiting someone to call and wake you up.
4. Workout before bed. Although working out is the last thing you want to do on vacation, try going for a 30 minute jog before you close your eyes for the night.

While on vacation, our feet can take quite a beating. Between the dreaded barefoot walk through airport security and the many hours you’ll spend sightseeing on cobblestone streets, your feet are bound to get banged up and tired. To save your feet the pain of traveling, it’s important to keep them healthy. To do that, try following the tips below.

Choose the right shoes.

Shoes play an important part when it comes to foot health, and ill fitting shoes can be blamed for most of the problems travelers face with their feet. While you can almost never go wrong with a pair of sneakers, there are factors to consider when purchasing a pair.

• Many people wear shoes that are too small unknowingly, as most are unaware that shoe size can actually change with time. The best way to ensure a good fit is to have your feet measured.
• Don’t settle just because a shoe fits- make sure that it’s comfortable before you leave the store. Put both shoes on and take a few minutes to walk around. Watch for slipping, sliding, and discomfort.
• For travelers with preexisting foot problems, a shoe with a thick insole is a must. If a shoe doesn’t have a good insole, find another pair or consider purchasing an insole to put inside.

Bring a foot first aid kit.

If you know you’ll be doing a lot of walking, it’s always a good idea to bring a first aid kit for your feet. This first aid kit should include items such as bandage of varying sizes, mole skin, tweezers, toe nail clippers, and a topical antibiotic such as Polysporin. The kit should be packed in a waterproof bag and have a tight seal, as well as be compact and easy to transport.

Relax your feet.

After a long day of walking, hiking, or sightseeing, pamper your feet to keep them healthy and make them feel better. Have a hot shower or bath and allow them to soak. Alternatively, if you don’t have access to a shower or bath or lack the time to have a full-body soak, you can soak your aching feet in a tub of warm water. To make them feel even more relaxed and take the pain away, sprinkle epsom salts into the water.  You should also make time to relax them, and if possible, keep them elevated when you can.

Keep circulation flowing.

If you’re on a long bus or plane ride and are sitting for a long time, be sure to move your feet. Flex and bend your ankles, cross and uncross your legs, and move the lower part of your body to keep blood flowing freely into your feet. This will prevent circulation loss, as well as pain. If you can, get up and move around at least once every hour, even if only for a few minutes.

It can be tempting to throw caution to the wind and indulge in all sorts of tasty treats full of fat, dairy, and other tough-on-stomach ingredients. However, when you’re traveling, you should always use caution to avoid ruining your trip with unpleasant digestive issues. To help you prevent digestive issues, here are a few common digestive problems and how to prevent them when you’re traveling.

Diarrhea

Caused by eating food or drinking water that contains bacteria, diarrhea is a common problem among travelers. To keep it away and prevent it while on vacation, follow these tips.

1. Make sure that any meat you consume is cooked thoroughly. Also ensure that it is hot and steaming when served to you, as this means that it is fresh and less likely to contain the bacteria that builds up when food goes cold.
2. Drink bottled water and don’t add ice to it, unless the ice has been made with safe, distilled, water.
3. Don’t eat food or drinks that are unpasteurized.
4. If you’re suffering from diarrhea, avoid consuming greasy foods and foods that are high in fiber.
5. Skip the caffeine- even if it means a slow start each morning.

Constipation

It’s no fun to be in the bathroom due to diarrhea, but its no more fun being unable to have a bowel movement, either. Constipation can cause stomach ache, discomfort, and gas. To prevent it, here are a few tips.

1. Stay hydrated. Water is the best thing for keeping a person regular as it keeps things moving and working properly- including the bowels.
2. Avoid medications and mineral supplements that can trigger a case of constipation. Some minerals like iron and calcium can cause build-up, so be careful.
3. Eat fiber. Foods that are high in fiber such as fruits and vegetables are perfect for keeping you regular.

Heartburn

Heartburn is another digestive issue that many travelers face. Heartburn can be managed, however, with the tips below.

1. Eat small meals. When digestion is an issue and heartburn the symptom, it’s a good idea to eat small meals during the day instead of a large one at dinner.
2. Stay upright for as long as you can after eating. Laying down after a meal increases the chances of heartburn.
3. Don’t drink alcohol. Alcohol can cause unbearable cases of heartburn and ruin your evening in a matter of seconds.

Gas and bloating.

Gas and bloating, although not harmful, are uncomfortable and often times, inconvenient. They are a result of the intake of extra air into the stomach, and can be associated with certain foods. To avoid gas and bloating, here are a few tips.

1. Avoid foods such as beans and asparagus, as these foods are known to cause gas.
2. Eat slowly. The faster we eat, the more air we take in, increasing our chances of getting gas.
3. Avoid carbonated drinks such as soda and beer- these drinks contain carbon dioxide, which causes gas and bloating
4. If you come down with gas or bloating, partake in light exercise such as squats and bending to pick things up off of the ground.

With all the tasty food, exciting liquor, and ways to relax while on vacation, it’s no wonder that staying fit takes a backseat for the duration of most vacations. It is, however, important and should not be forgotten. Luckily, there are a few simple ways to stay active and fit while away from home.

Bring lightweight workout equipment.

When packing your bags, consider packing some lightweight, easy to carry workout equipment.  Equipment such as jump ropes and resistance bands are easy to carry and take up very little space in a suitcase or carry on, and both can be used in a hotel room without causing a disturbance.

Follow the two day rule.

The two day rule is a great way to make exercise a priority. This rule requires a strict workout structure- no more than two days should go by without a workout of some sort, whether it be a 3 mile jog or a cardio session at the local fitness center. 

Enroll in a fitness class.

If you’re staying in or near a city, consider enrolling in a fitness class or two. Not only will the class keep you in shape, but it could also prove to be a lot of fun as many locations offer their own unique fitness classes. Some that come to mind are classes that include yoga with goats, aerial fitness, and jump rope.

Opt to walk.

Although taking a tour of the land around you from the comfort of a bus or train sounds tempting, it can be detrimental to your physical fitness. Instead of booking a tour bus, opt to see the sights on foot. Doing so will get you up and moving, keep your blood flowing, and allow you to thoroughly take in the scenery.

Plan for a food emergency.

It’s not uncommon to lose track of time and miss a meal. This, although harmless at the time, can catch up with you later in the firm of a large, heavy meal full of carbs and unhealthy fat. To be prepared for a food disaster, keep your backpack or travel pack full of healthy snacks such as protein bars and dried fruit.

Avoid skipping meals.

As mentioned above, skipping a meal may seem harmless during the moment. It can, however, be harmful later on. Skipping meals can make you feel unwell, and can also lead to binge eating and overeating, both of which include the consumption of excess calories and unhealthy fats. 

Stay hydrated.

Water, or lack of it, is linked to hunger. If you’re dehydrated while on vacation, your stomach can be tricked into thinking that you’re hungry when in fact you’re just not drinking enough fluids. As a rule of thumb, always try to drink as much as possible to avoid this common problem. Keep in mind, as well, that alcohol actually dehydrates the body so it shouldn’t be considered a fluid in this case. If you’re going to drink alcohol, be sure to drink water alongside it.