by Dr. Jonn Matsen

Some people are fortunate because they can sleep well no matter where they happen to lay their heads. But for many of us, it can be difficult to get a good night’s rest when we have to sleep in a bed other than our own, whether it be in a hotel, when we’re camping, or at a friend’s or family member’s home. Here are some tips to help you get a decent night’s sleep when you’re not in your own bed.

• Try to go to bed and get up at your regular time as much as possible so as not to upset your sleep schedule.

• Whether at home or away, the room you’re sleeping in should be as dark as possible. Close the blinds or drapes to block out unwanted light. If there’s still light coming in, try using a blanket over the window. If there’s light coming in underneath the door, place a towel or blanket there to block it out. And just in case none of these suggestions are feasible, invest in some eye shades to wear while you sleep and remember to pack them when you leave on vacation.

• Pack some ear plugs to wear in order to minimize unfamiliar sounds that may disrupt your sleep or make it difficult to fall asleep.

• Make sure that the room that you’re sleeping in is not too warm. Open a window, turn on the air conditioning or a fan, or turn down the thermostat so that the room remains cool.

• Try taking a hot bath an hour or two before hitting the sheets. The hot water will lead to a drop in body temperature which will help you fall asleep.

• Having your own pillow makes it easier to get a good night’s rest so if it’s possible, you may want to consider bringing your pillow from home with you when you travel.

• Lavender is known to have a profound calming effect — it reduces worry, apprehension and nervous tension. You can add dried lavender or lavender essential oil to a hot bath to promote relaxation. You can also put a sachet of dried lavender into your pillowcase, add a drop or two of essential oil onto your pillow or on a cotton ball and put it into your pillowcase. This will provide longer-lasting effects by exposing your nose to the lavender scent throughout the night.

• Melatonin is another possible solution; this supplement can help you fall asleep faster and improve the quality of your sleep. Check with your naturopathic doctor to see if melatonin or other supplements or herbs might help you.