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Steven Y Park, MD  
Male, 55
New York, NY

Specialties: Sleep-breathing disorders

Interests: Running, Baking, origami
Private Practice
New York, NY
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Don’t Let Poor Sleep Ruin Your Vacation

Dec 15, 2010 - 5 comments

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There are many resources available regarding tips for travel while on vacation, but one thing that can definitely ruin your vacation is poor sleep. You may never think that you will suffer from sleeping problem until it happens, and by then, it’s too late. Besides the various stresses of travel, including delayed flights, misplaced luggage, or traveling with children, the last thing you need is to lay down in your hotel bed, and start tossing and turning, unable to sleep.
On the other hand, you can go to sleep with no problems, but wake up feeling like you slept for only 3 hours. This can happen due to worrying about your lost luggage, persistent ear pain and hearing loss since getting off the plane, or an uncomfortable mattress or pillow. If you are a poor sleeper to begin with and especially if you normally can’t sleep on your back, then the following travel tips could prevent your vacation from turning into a disaster.

Tip #1. Keep your nose clear.

If you have a history of ear or sinus discomfort while flying, or if you have any degree of nasal congestion due to allergies or colds, then take preventive measures to open up your nasal breathing passageways to prevent ear, nose or sinus problems which can keep you up at night. Your ears and sinuses are connected to your nose through very narrow passageways. If you have any form of nasal congestion or inflammation, these passageways can become more narrow, and the rapid pressure changes during your flight (usually when descending) can aggravate more swelling and a partial blockage of your sinuses or ears. The middle ears are connected to the nose by the Eustachian tubes, which acts to equalize pressure between your nose and your ears every time you swallow. But when there’s swelling (due to colds, allergies, migraines, or acid reflux) around the Eustachian tubes in the back of the nose, this tube doesn’t work properly and your ears won’t equalize. Not breathing well through your nose can also prevent proper breathing at night, leading to poor sleep.

The simplest way of preventing ear, nose and sinus problems while flying is to decongest your nose using generous amounts of nasal saline (which is a mild decongestant), or over-the-counter decongestants, such as Sudafed tablets or Afrin nasal spray. If you have high blood pressure or are sensitive to Sudafed, it’s not a good idea to take. Afrin, on the hand, can only be used for 2-3 days if you have persistent ear fullness after the flight. For most people, taking a decongestant in the middle of the flight (before descending), should be enough. There are various ear “plugs” marketed for flying. They can be helpful for some people; if it works, keep using them.

Now that you've made it safely off the plane without any problems, you finally make it to your hotel at 9 PM and check in. You're really hungry and stop by the restaurant to grab a sandwich.

Bad move.

Tip #2: Don’t eat before bedtime.

Eating late before bedtime, while on vacation or at home, is the single most common habit that could potentially ruin a good night's sleep. On vacation, it’s tempting to eat later or binge at a great restaurant, but you’ll pay for it that night. For many people, if you have food in your stomach when you lay down, some of the stomach juices can regurgitate up into your throat, causing irritation and inflammation. This can wake you up more often, diminishing deep sleep quality. For people who snore or prefer to sleep on their sides or stomachs, they may actively suck up stomach juices into their throats while sleeping, worsening an already tenuous sleep situation. The general rule of thumb is to eat your last meal about 3-4 hours before bedtime. This also means no snacks before bedtime.

Tip #3. Avoid the Night Cap.

You've stopped your late night snacks, and so far so good. You make arrangements to meet your long-time friend at the hotel bar, but the earliest he can meet is at 10 PM. The two of you meet and decide to have a glass of wine. As you take your first sip, you remember the newspaper article that reported that red wine has an ingredient that could keep you young. Afterwards, you to back to your room to rejoin your wife, and you go to bed. The next morning, for some reason, you feel like you only slept for 3-4 hours. What happened?

There are numerous studies that tout red wines' beneficial health effects. But one aspect of red wine, and all other forms of alcohol, that could be detrimental to your health is its' relaxing effects on your throat muscles. If you already have a slightly narrowed upper airway passageways (like most people), sleeping on your back can cause mild collapse of your tongue backwards. But when you add deep sleep, since all your body's muscles relax the most, adding alcohol can tip you over the edge and cause you to stop breathing. You may wake up subconsciously, or completely awake. This is one of the main components of alcohol that promotes hangovers in some people.

The bottom line is that you should avoid drinking alcohol 3-4 hours before bedtime.

Tip #4. Take Your Own Pillow.

You've stopped your late night eating and drinking alcohol, and you are ready to go to sleep. You lie down to sleep, but something doesn't feel right. After a few minutes of tossing and turning and fluffing the pillow, you realize what the problem is: you miss your own pillow. Yours is much firmer, and the hotel's pillow is too soft. Thinking about your pillow is not something that most people consider before taking trips. You can't bring your own mattress, but you can bring your own pillow, if space allows. On car trips, I always bring my own memory foam, contoured pillow. A soft down pillow could easily fit into a decent sized suitcase.

Don't wait until you are ready to go to bed to find that the hotel's pillow isn't "just right." When you first arrive in your room, after you unpack, test drive your pillow. If it doesn't feel right, ask the concierge for a different type of pillow. Some may even have the memory foam contoured pillow that I like, and some Asian travelers may prefer a roll-like buckwheat-filled pillow.

If you like to sleep on your back, and feel less than refreshed in the morning, try sleeping on your side. If that's not possible, experiment with the roll-like pillow that I mentioned previously, or roll up a towel to just the right thickness. The reason this may help you sleep is that when your head is cocked back slightly when sleeping (unlike softer, down pillows that end up bending your head forward), the space behind the tongue opens up significantly, preventing frequent awakenings at night.

Tip #5. Don't Sleep In.

When you're on vacation, it's tempting to stay up late and sleep in in the morning. RESIST THE URGE. I've already covered in the past few lessons why it's important not to eat late, and why you must go to bed at a reasonable time to allot for your normal sleep duration. If you go to bed late and wake up later in the morning, you've shifted your sleep clock, which will make you want to go to bed later. Once you're back home, along with the clock shift from changing time zones, you'll be doubly affected: time zone shift and a sleep clock shift. This is why it's so hard to get anything done when you get back to work.

To make the most of your vacation, plan your sleep times accordingly so that you can maximize your fun during your waking hours. Spend time outside in the sun, walk, jog, cycle, swim, and relax! If possible, remember to give yourself a day or two to wind down after you come back before you go back to work.

Even if you don't suffer from any problems during your trip, many ear and sinus problems occur AFTER your return trip, usually aggravated by the return flight. You've had a great vacation, but now you're paying for it when you come home. If you had followed my advice during your vacation, you wouldn't have to see a doctor about your ear problem.

Steven Y. Park, M.D., Author of the book, Sleep, Interrupted: A physician reveals the #1 reason why so many of us are sick and tired. Endorsed by New York Times best-selling authors Christiane Northrup, M.D., Dean Ornish, M.D., Mark Liponis, M.D., and Mary Shomon,  For a free e-book on How to Un-Stuff Your Stuffy Nose, click here: http://doctorstevenpark.com/unstuff-your-stuffy-nose.

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by lazurm, Dec 20, 2010
I know this is unusual but I'm an adult thumb sucker and, truly, I think it's an advantage since, once I start sucking my thumb upon going to sleep, it doesn't matter where I am, how late or early it is, what jetlag does, how much I ate (but it does matter if my nose if stuffed! :) ) I sleep like, well, like a baby. Try it, it really works, especially if you're finally used to it.

Avatar universal
by 1BlueJay, Dec 20, 2010
This is a great article! Not only is it filled with common sense, but it also illuminates things that lead to sleepless nights that many people have never thought of. For example, the clogged sinuses, which can be due to allergies, super dry plane flights, or even having picked up a minor "bug" on the flight - common for those 20-hour hauls! I regularly use a nasal rinse, not only to moisturize my nasal passages (as I live in a very dry climate), but also to flush out any bacteria, viruses or allergens that could be inhaled. A daily nasal rinse is even more important in the cold/flu season when clueless numbskulls cough or sneeze unprotected - blasting their germs at 100 mph! I have literally not had one single common cold or flu since I started doing daily nasal rinses (always after coming home from being outdoors with other people) and getting my annual flu shot. I was born with narrow Eustacian tubes and frequently have trouble clearing them; the nasal rinses help there, too.

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by Dalubaba, Dec 24, 2010
Thumb sucking is an useful suggestion which may help some to get sleep. Blocking right nostril while sleeping may help to get quality sleep. This is based on swarodaya yoga.Nostril can be blocked by a cotton plug. After 3 or 4 days one gets used to cotton in the nostril. If you plug your right nostril for 1P.M to 4 pm, depression is reduced. I am sure some people may get some benefit.

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by Dalubaba, Jan 29, 2013
Thanks for bringing out the old posting.Sorry I have not given much thought to thumb sucking. In reality my situation is changed. I depend on alprozolam and zolpidine. I get 4 to 5 hours' sleep. Now the problem is of addiction. All holistic therapies did not help till date. Tapering off did not help so far. I do yoga, meditation and many thing to replace this addiction. Nothing has helped so far.I am 82. I was to try cold turkey. However my doctor asked me not to do such drastic experiment.
In reference to the discussion about clogged nostrils, A neti pot is advised. It is a divice to circulate saline water through one nostril to another. It is a very popular yoga technique. It has many advantages if done regularly.Google Neti pot for details.

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by Dalubaba, Jan 29, 2013
I goggled thumb sucking for sleep. there are lot many websites, reporting complaints against thumb sucking. I understand it will be an addiction difficult to get rid off.Sorry I have no patience to go through all the posting to arrive at some conclusion.

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