(NAPSA)—Whether you're traveling for business or pleasure, you don't have to let fatigue, jet lag or aggravation from dealing with the transportation system keep you from feeling yourbest. Hereare five steps toward bettersleep, a better trip and even better productivity and relationships. 1. Create optimal conditionsto sup- port goodsleep.If you're on a plane, train or bus, try to get a window seatif possible; it will give you somethingto lean against and you wont have to move each time neighbors need the bathroom. When you stop for the night, ask for a cool, quiet room, at least two or three levels above banquet rooms, barsor other public spaces and away from elevators. Look to book a room with blackout shadesor heavy, thick curtainsthat keep the light out. Make sure everythingis ready for the next day so you don't lie awake worrying aboutit. 2. Dealing with time zones.If you're crossing multiple time zones,try to arrange meetings, parties and major sightseeing for whenit’s midday in your hometime. 3. Get set with supplies. Handy items can include: A supportive neck pillow in a U shape Eyeshades Soft silicone earplugs or noise-canceling earphones A blanket A white noise app or a playlist of your favorite music to snooze to on your phone. 4. Whenyouget to your destination, try to exposeyourselfto the light during the waking hours as much as possible during the first couple of days. Avoid caffeine at least four to six hours before bedtime and have dinnerat least three For your best chance at a good rest, go to bed whenyou'retired. Pushing pastthat fatigue “window” can make sleep more elusive when you seekit. hours before you wantto sleep. Bear in mind that although alcohol mayinitially make you drowsy, whenits sedating properties wear off, the rebound can contribute to you awakening too early, making it more difficult to fall back to sleep. 5. Whether away or at home, you'll sleep betterifyou stop the useofelectronic devices 30 minutes before bed. The light from these devices signals your brain that it is still daytime, whichinterferes with yourbrain’s production of melatonin, the hormonethathelpsyoufeelsleepy. In fact, slow downin generalduringthatlast half hour. Read something calming,listen to quiet music, take a bath, stretch little. Don’t watch anythingtoo stimulating on television, especially the news. Put your cell phone in “Do notdisturb” or “Airplane” mode. e Dr. Shaneis a licensed psychotherapist and sleep therapist who developedthe Sleep Easily Method. Based on cognitive behavioral therapy, it walks you throughfive physical triggers to gently lead you into sleep. You can findfurtherfacts and advice at www. drshane.com and www.sleepeasily.com.
