Mind and Body Health Tips for Summer Travel

Summer is in full swing. That means backyard barbeques, bonfires, and lounging by the pool. For many, it also means taking a much needed vacation! The sun warms up, and we feel that vitamin D hit our skin as we break from our routines, get a change of scenery, and embrace getting away from it all. Travel can give our minds and bodies the much-needed rejuvenation they crave. However, travel can disrupt sleep, and we may feel frustrated as we encounter delays or if things don't go as planned. Long flights and road trips can disrupt our eating habits and leave a weary traveler feeling stiff and achy. There is hope! A little mind-body intentionality can go a long way to feeling well-rested, present, and energized as we enjoy our final destinations.

Sleep Tips for Travel:

1) Stay hydrated: Sip water throughout your travels. Dehydration can impact the quality of sleep.

2) Pack sleep supports: A neck pillow, earplugs, eye mask, and white noise can help with sleep in a variety of settings. If you have room, pack your own pillow. You may not be in the comfort of your own bed on travels, but resting on your own pillow can help your brain and body feel more comfortable and ready for sleep.

3) Use caffeine to your advantage: Caffeine is a little like Goldilocks and the three bears. The right amount with the right timing can have the just right effect to?make you feel awake and alert on your travels. The FDA recommends no more than 400mg a day, which is the equivalent of four 8oz cups of coffee. Or just one venti latte. Try to finish your preferred caffeinated?beverage by early afternoon to avoid disrupting your sleep.

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Mindfulness Tips:

Mindfulness is the practice of being present and aware, focusing on the current moment without judgment. Practicing mindfulness can help reduce stress and improve emotional regulation, which comes in handy when your flight has been delayed for the third time and you are going to miss your connection.?

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1) Take a deep breath: Yes, it can be just that simple. Inhale for four seconds, hold your breath for four seconds, then exhale for?four seconds. Repeat as needed. Deep breathing can cue our brain and body that we are okay. It can help us feel centered in the moment.

2) Find a quiet place: Find a spot in the airport with less sensory input. Think less crowded and less sounds. Some airports even have outdoor spaces where you can take in some fresh air and have a little moment of solitude.?

3) Engage your senses: Sometimes, finding a quiet place is not an option. You can practice mindfulness by intentionally?engaging your senses to help bring you to the present moment instead of letting your mind wander to past or future events.

Healthy Travel Snacks:

Travel interrupts?most eating schedules. Plan ahead to avoid going long periods without food to give you energy. Pack nutrient dense snacks that help keep you going, such as:

1) Nuts and seeds

2) Fruit and cheese

3) Vegetables

Suggestions to Ease Stiffness While Traveling:

It can get uncomfortable sitting in tight, cramped spaces for long periods of time. The key to reducing stiffness and discomfort on travels is to move what you can when you can:

1) Walk during breaks: In between flights or while filling up on gas, take a moment to walk around before getting back in your seat. Take a lap around the terminal or the gas stations to get some blood flowing through your body.?

2) Draw the ABCs: Stuck in a seat? Pretend to draw the ABCs with your feet to improve circulation in your lower body.?

3) Roll with it: Gently roll your neck from side to side, holding a gentle stretch for a few seconds as your ear hovers over your shoulder before switching to the other side.

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We hope these tips and exercises help improve your travel experience this summer! Let us know in the comments if you try them out. Make sure to like and subscribe to our page for more newsletters from our LEAD team!