Summer Vacations Filled with Sun and Sleep

With back-to-school creeping around the corner, many of us are trying to squeeze in last-minute vacations or trips to the beach. While these getaways allow us to soak up a little more sun and relax with family and friends before the summer ends, they can also cause a disturbance in our regular sleep patterns.

Jet lag, unfamiliar hotel rooms and changes in daily schedules are aspects that may cause detrimental effects on sleep health. While vacations are supposed to leave people relaxed and rejuvenated, irregular sleep patterns and lack of sleep can actually lead to irritability and fatigue, ultimately reversing the vacation’s initial purpose.

Changing time zones, or altering a sleep pattern, shifts the natural rhythms of the body – resulting in the common phrase ‘jet lag.’ Why are our bodies so sensitive to even a one-hour shift in sleep patterns? The answer lies within the area of the brain called the hypothalamus, home of the body’s internal “clock,” known to scientists as the “suprachiasmic nucleus” (SCN). Shifts in schedule and in exposure to light can disrupt the work of the SCN and make us feel out-of-sorts and tired.

There are a number of easy and practical precautions that should be considered before taking any vacation:

• Avoid the temptation to stay up late and stick to your normal sleep schedule while vacationing. This is especially important for kids who are about to go back to school!
• Select well-timed flights that will allow you to get a good night’s rest.
• Utilize earplugs and blindfolds to sleep more soundly in an unfamiliar environment.
• Try to keep afternoon naps to twenty minutes, rather than sleeping the day away on the beach.
• Try to avoid sugary or caffeinated cocktails late in the day.
• Keep high-intensity activities on the agenda! Getting exercise a few hours before bed can allow you to sleep more soundly.