S3, E8: Tips for Better Sleep While Traveling

We've all experienced it: restless nights on long flights or in strange hotel beds. But it doesn’t have to be this way! Meet Anne Bartolucci, a licensed psychologist and certified specialist in behavioral sleep medicine, as well as the author of Better Sleep for the Overachiever.

In this episode of Unpacked, Anne reveals the essential item you should pack for your next flight, explains the correct way to use melatonin (spoiler alert: many of us are doing it wrong), and shares tips on how to sleep well in unfamiliar places.

Transcript

 Aislyn Greene, host: I’m Aislyn Greene, and welcome to Unpacked, the podcast that delves into one tricky travel topic each week. This week, I'm in Toronto for Dinogo’s annual company meeting, where I'm also gathering material for our next episode about the city. So as you tune in, I might be enjoying Tibetan momos, belting out Purple Rain at karaoke, or indulging in other delightful activities that I get to call 'work.' (I can’t wait to see what an appeal bacon sandwich is like!)

This week, we’re revisiting one of our most beloved episodes from last season, and it’s particularly relevant for me right now since I’m not the greatest sleeper, especially while traveling. Enter Anne Bartolucci, a licensed psychologist and certified behavioral sleep specialist. She founded Atlanta Insomnia and Behavioral Health Services PC and authored Better Sleep for the Overachiever. In short, she’s an expert on sleep.

She focuses on helping individuals enhance their sleep without relying on medication. In our conversation, we discussed everything from the must-have item for your next flight to the correct way to use melatonin. (It turns out that most of us aren't using it correctly.) So let’s get ready to catch some zzzs.

Anne, welcome to Unpacked. I really appreciate you being here today.

Anne Bartolucci: Thank you for having me! I’m thrilled to be here.

Aislyn: Absolutely! To start, I’d love for you to share a bit about your work in the field of sleep.

Anne: Absolutely. I’m a clinical psychologist with additional training and certification in behavioral sleep medicine. My main focus is helping insomnia patients achieve better sleep without medication. I also provide general psychotherapy. This work is incredibly fulfilling for me, as sleep impacts every aspect of our lives, and I love making a significant difference for my patients in a relatively short time.

Aislyn: That’s fantastic! Now, here’s the million-dollar question: How do you manage to sleep on a plane? Are you a good sleeper in that environment?

Anne: I would say that I generally sleep quite well.

Aislyn: That’s great to hear!

Anne: Much of it depends on how much space I have to stretch out, since I’m tall—I’m five foot nine—so that definitely plays a role.

I would say I’m probably a moderate to decent sleeper on planes.

Aislyn: That’s true. So much depends on whether you can snag a business class seat, right? Those lie-flat seats are amazing! But for the sake of our listeners, let’s focus on sleeping in economy or premium economy. From your viewpoint, what would you say are the keys to getting good sleep on a plane? Feel free to go into as much detail as you like.

Anne: Absolutely. One major challenge to sleeping on planes is the noise. You mentioned my headphones earlier.

Aislyn: Yes, I did.

Anne: I truly love my noise-canceling headphones. It’s funny that you reached out to me for this interview this week because I just flew back from Florida on Monday. I put my headphones on, started my meditation, and the sound was similar to the white noise I usually sleep to, which helped me drift off. So it’s not just about the noise-canceling feature; you still have to contend with the sounds of the plane and other passengers.

Aislyn: Absolutely.

Anne: Noise-canceling headphones are great for blocking out that constant drone of airplane engines—you still hear a bit of it—but they can make you more aware of conversations in the next row, or if the flight attendants are chatting, or if someone has their movie volume turned up too high.

I’d recommend combining noise-canceling headphones with white noise, particularly if it’s a sound you’ve conditioned yourself to sleep with; that can be incredibly beneficial.

Aislyn: That’s a fantastic suggestion! And for our listeners, let me quickly describe Anne’s headphones: they’re a lovely rose gold color. You mentioned they’re the Bose—

Anne: Yes, they’re the Bose QuietComfort 35.

Aislyn: Great! What other items would you suggest a traveler include in their plane sleep kit?

Anne: After you pass through security, definitely grab some water because staying hydrated is crucial; dehydration can be a significant hurdle for sleeping on planes. Just be mindful to balance your intake so you’re not making frequent trips to the bathroom—

Aislyn: Exactly.

Anne: —which not only interrupts your sleep but can disturb your fellow passengers as well.

So, yes, be considerate of others, but make sure you have water or something to keep your mouth from getting too dry. And don’t forget Chapstick; you want to stay comfortable.

Make sure to bring moisturizer or lotion to keep your skin hydrated, as dryness can be quite bothersome. You definitely don’t want to deal with itchiness.

Aislyn: That’s a great point! It’s not something I would have considered, but itching will definitely wake you up.

Anne: Exactly! And don’t forget about the temperature, as planes can get really cold. Even if you don’t have a direct airflow on you, it can still be uncomfortable. I wouldn’t rely on airline blankets, as they’re usually quite thin. They might be decent, but they won’t keep you warm enough. Bring a sweatshirt and some comfy thick socks for extra warmth.

Aislyn: Do you use a neck pillow? If you were on a long flight, would you consider using one?

Anne: I didn’t used to, but I would definitely use one for a long international flight now. There’s really no good place to rest your head otherwise.

Aislyn: Exactly. Unless you have a window seat, where you can create a bit more support for your head. But if you’re in the middle seat, what would you do? Would you say a neck pillow is essential in that situation?

Anne: Definitely! A neck pillow, or something similar to support your head and keep it aligned, would be crucial. The middle seat often presents a challenge; my patients who say they sleep like vampires often just sit upright with their arms crossed. That seems to be the best approach for those middle seat sleepers.

Aislyn: For side sleepers or stomach sleepers, what do you think are the best positions?

Anne: For those folks, a neck pillow or a small pillow to lean against while curling up a bit would work well. But, again, it’s tough in those middle seats, so it’s important to be comfortable with your seatmates.

Aislyn: Right. You mentioned hydration and the issue of dehydration. People often say not to drink on the plane. Is that your recommendation? And I’m one of those who enjoys a little in-flight cocktail—like the Stowaway Old Fashioned from Alaska. If you do indulge, is there a way to recover and still get a decent sleep?

Anne: I would recommend having just one—

Aislyn: Right.

Anne: —and then enjoy a movie while sipping on water to help rehydrate. But definitely don’t go overboard. Also, try not to indulge too much in airplane food, which tends to be quite salty. It might be a good idea to bring along some snacks that are lower in sodium.

Aislyn: Got it. Would that be your top advice for food choices to support better sleep—steering clear of high-salt options?

Anne: Food choices can be very personal, so it’s important to know your own nighttime eating preferences. You want to strike a balance: you don’t want to feel overly full, but you also don’t want to go to bed hungry. It’s all about finding that happy medium.

For better sleep in general, it’s advisable to have a snack that includes both carbohydrates and protein. The carbs provide satisfaction, while the protein helps prevent blood sugar spikes.

Aislyn: Understood. OK.

Anne: And you can adapt this based on your needs while flying—some people might require a bedtime snack, while others can’t have one due to reflux or other medical concerns.

It’s about understanding what your body needs, but generally, yes, it’s wise to avoid overly salty foods. Being mindful of what you eat throughout the day can also be beneficial. People often ask me about the use of sleep medication during flights.

Aislyn: Right. What’s your take on that?

Anne: It’s important to remember that everyone reacts differently to medications because our brains can be quite unpredictable. You could administer the same medication to two individuals and see entirely different responses. If you're considering taking something, consult your doctor first, and definitely don’t try it for the first time while on a flight. Also, keep in mind that both alcohol and medications can have stronger effects at higher altitudes.

If you regularly take something on the ground, you may not need the same dosage when flying. I’m not a prescribing doctor, so I can’t give specific advice, but these are just general principles to consider. So, yes, definitely have a conversation with your prescriber.

Aislyn: That’s very sound advice. I know you focus on helping people sleep without medication in your practice. What are your thoughts on melatonin as a supplement for jet lag or adjusting to new time zones?

Anne: That’s essentially the purpose of melatonin. It’s not very effective as a treatment for insomnia; it’s better suited for helping reset circadian rhythms.

One key point to remember about melatonin is that the instructions on the bottles are often misleading. You should take it nine to ten hours before your target wake-up time, while many labels suggest taking it just half an hour before bedtime.

Aislyn: Oh, that’s interesting.

Anne: With melatonin, it’s definitely a case of less being more. You’re likely to gain more advantages from a lower dose, like half a milligram, than from a 10-milligram tablet. If you take too much melatonin, your body metabolizes it throughout your sleep, which can disrupt your internal clock instead of aligning with your natural melatonin release at the start of sleep.

Melatonin is released from our brain in a burst during what’s known as the Dim Light Melatonin Onset. Continuous-release melatonin doesn’t mimic that natural process and can actually cause issues for many people.

Aislyn: How long do you suggest someone uses it? Is it more appropriate just for the initial days, like during the flight and while adjusting afterward?

Anne: That’s an excellent question. You definitely shouldn’t rely on it every night for 20 years, which many of my patients end up doing, so we help them taper off. Ideally, it would just be for a few days to assist in the adjustment period.

Aislyn: I understand. So, you would stop using it once you feel adjusted, like when you’re comfortable with the new time zone and not dozing off during the day anymore?

Anne: Exactly. It’s about being aware of how you’re responding. Most people can adapt using melatonin, along with managing light exposure. A big part of regulating your circadian rhythm is controlling light, especially natural sunlight, which signals our body when to be awake.

For instance, if you’re heading to the West Coast, you’d want to wear sunglasses and limit light exposure in the morning before you leave your Eastern time zone, then seek more light in the afternoon to help your adjustment. The reverse is true when you’re returning home.

Aislyn: Would you suggest that people try to adopt the sleep schedule of their destination's time zone as part of this adjustment?

Anne: Yes, aligning with the local schedule as much as possible when you start your journey is best. Unfortunately, airlines often serve meals at all the wrong times, but just do your best to adapt.

Aislyn: Got it. You mentioned light exposure, and I’m curious about our devices since everyone watches movies on planes. Any advice for using screens wisely?

Anne: Yes, the intersection of wise and realistic screen use is quite narrow! If you’re flying west and shifting to a later schedule, it’s fine to use screens later in your journey. However, if you’re traveling east, it’s better to limit screen time.

Aislyn: What about using blue light–blocking glasses? Do they sufficiently counteract the effects?

Anne: They can help, but might not eliminate all the issues. That said, a single night of screen time on a flight is unlikely to derail your entire trip.

You definitely don’t want to stress too much about sleep. The more anxious you feel about it, the harder it becomes to actually sleep. So, use screens sensibly—maybe watch one movie instead of bingeing an entire series on the flight, for example.

Aislyn: I can relate—I’m definitely that type of plane sleeper! I struggle to sleep well and end up with those zombie eyes after watching too much TV. Moderation is key; that’s great advice. If you had to choose just one tip that stands out as the most helpful, what would it be?

Anne: That’s a tough question because it really depends on the individual. What bothers them the most?

Aislyn: Right, like what usually keeps them from sleeping well at home?

Anne: Exactly! Or what prevents them from sleeping on planes. Some people might be okay with noise, but if their head isn't properly supported, they can't drift off. Others might be fine curled up like my cat, but they can't stand being itchy.

So, it's all about identifying what disrupts your sleep the most. For many, though, it likely boils down to the noise.

Aislyn: Let’s shift gears and talk about sleeping while traveling. Once you’ve landed in a new destination, how do you adapt to the new time zone?

Anne: It really comes down to managing light exposure. Most hotels have fantastic blackout curtains, but if you're trying to acclimate to a different time zone, it’s beneficial to open those curtains a bit in the morning to let in natural light—it acts as a signal for your body.

Aislyn: Most people have experienced that hotel scenario where the blackout curtains lead to sleeping until 2 p.m.!

Anne: Exactly! It’s like, “Whoops!”

Aislyn: Right? So leaving them slightly open for that morning light makes sense. Have you tried any of those jet lag ‘hacks’? You know, the ones like Gwyneth Paltrow’s where you go outside and stand barefoot on the grass? Or the more practical tips like adjusting your schedule before you travel?

Anne: No, I haven’t actually tried standing in the grass! What I have done is adjust my schedule ahead of time by using melatonin a few days before traveling to help shift my sleep pattern earlier.

Aislyn: Has that been effective for you? Do you find it beneficial?

Anne: Yes, it has been.

Aislyn: That’s great to hear!

Anne: It does lead to some tired nights, but it also allows you to gauge how your body reacts to melatonin before you’re actually traveling.

Aislyn: That’s a great observation. How do you typically make those adjustments? Do you change your schedule by an hour each night, or do you have a different strategy?

Anne: I usually suggest taking melatonin at your intended bedtime adjusted for the new time zone. For instance, if you’re heading to a place that’s six hours ahead and you aim for a 10 p.m. bedtime, you’d take melatonin at 4 p.m.

Aislyn: Got it.

Anne: Exactly. Just a couple of days before you travel and on the travel day itself. This method has been effective for me and many of my patients, but it's always wise to consult your doctor before starting any new medication.

Aislyn: Yes, for sure. I often find it tough to sleep in a new bed, especially the first night or two. I recently read that this might be because our brains are on high alert in unfamiliar environments. What are your thoughts on that, and how can one adjust to a new sleep setting aside from managing light?

Anne: I completely agree; this can be a real challenge for many people. I've definitely noticed, especially as I've aged—not that I'm particularly old, just in my forties—that I’ve become more sensitive to sleeping in hotels on that first night.

Absolutely. I find that white noise can be incredibly beneficial because it helps mask sounds like doors slamming and voices in the hallway. These little noises that might not bother you at home can easily disrupt your sleep when you’re in an unfamiliar place since your brain is on higher alert.

Aislyn: What type of white noise do you prefer?

Anne: I use an app that lets me create a blend of different white noise sounds, including soothing water sounds. I prefer something really calming and continuous, avoiding anything with a noticeable loop. If the white noise has a repeating pattern, it can lead people to anticipate the cycle, which can be distracting.

Aislyn: So you're saying that anticipating the loop can happen while they’re trying to fall asleep or even if they’re already asleep?

Anne: If they're having trouble drifting off to sleep.

Aislyn: Got it.

Anne: They’ll just lie there, listening, and growing frustrated.

Aislyn: So, no loops—avoid white noise with loops.

Anne: Exactly right.

Aislyn: Do you have any other insights on sleep during travel? Any tips for what to do or avoid once you arrive at your destination?

Anne: Sure! My top hotel sleep hack is to bring a humidifier along. It's a bit easier if you're driving, but on my recent trip, my husband found a compact humidifier online, probably from Amazon or Target. You just fill it with hotel water, and it works wonders since hotels can be really dry.

Plus, if you're sharing a bed with someone who snores, it can help by adding moisture to the air, which may reduce inflammation and make a noticeable difference.

Aislyn: How have you found that impacts your sleep?

Anne: Without it, I tend to wake up more often with a dry mouth, needing to hydrate. And when you're traveling, you're likely eating more salty foods, which can also wake you up more frequently.

Think of it as making small improvements rather than expecting a miraculous transformation in your sleep. Any effort to enhance your sleep incrementally can still make a difference.

Another thing I do is bring along either a small pillow or a crocheted blanket that smells like home. I particularly love the blanket because, as the joke goes, one hotel pillow is never enough, while two can be too many.

Aislyn: Absolutely.

Anne: Having that blanket helps me customize the height of my sleeping setup.

Aislyn: That's great! Unless you’re at one of those fancy hotels with a pillow concierge. I've only come across a few of those, but they even have a pillow menu!

Anne: Wow.

Aislyn: I know! It’s on another level. It seems like hotels are really getting into the sleep game to help travelers rest better. I’ve been curious about those services but haven’t tried any myself. I wonder how much they actually help with sleep for travelers.

Anne: That’s an interesting point. It seems that hotels might be capitalizing on the fact that people often sleep better away from home due to reduced anxiety about insomnia in a new environment. I’m intrigued by the hotels that market themselves as places for a great night’s sleep—I'm curious how effective those claims really are.

Aislyn: Wow.

Anne: My colleagues and I noticed that too and thought, “Yep, that’s exactly their strategy.”

Aislyn: That's really intriguing! So, people with insomnia might actually find it easier to sleep in a different environment. How fascinating!

Anne: Sometimes they may struggle more, but that often stems from their anxiety about sleeping in general, leading them to expect poor sleep. This presents a great chance to adopt a beginner's mindset—essentially, let’s approach this without any preconceived notions and see what unfolds.

Aislyn: Have you noticed that sleep meditations are beneficial for some of your patients?

Anne: Sleep meditations can be wonderful for winding down if done before bedtime. However, listening to them while trying to fall asleep might create a reliance on them. Then what happens if—

Aislyn: Uh oh.

Anne: —the app might disappear, or here in Atlanta, we deal with tornadoes, occasional hurricanes, and ice storms that can knock out power. What if you can’t recharge your device? Generally, we want to keep sleep as straightforward as possible.

Aislyn: I’m curious about something that’s slightly outside travel—how do you think our culture is faring when it comes to sleep? That’s quite a loaded question.

Anne: It’s a huge question, and a very pertinent one. There’s been a remarkable increase in awareness around sleep, largely thanks to Matthew Walker’s book, Why We Sleep, and his TED talk, which has done a fantastic job of educating the public—but it’s also made many anxious about the consequences of not getting a full eight hours every night. I swear the next time I see him at a sleep conference, I owe him a drink for the extra business he’s generated for me!

We’re caught in this cycle of extreme awareness, paired with a slew of gadgets meant to monitor our sleep, which, by the way, aren’t very reliable and often heighten anxiety.

At the same time, we’re surrounded by screens and a hustle-driven culture that makes it even harder to get quality sleep. The biggest shift I’ve observed, particularly in recent years, is that while people are far more anxious about their sleep, they’re not necessarily achieving better sleep outcomes.

Aislyn: So, it seems like people might actually be sleeping worse—more aware of their struggles, but not necessarily improving their sleep quality.

Anne: Exactly. It’s tough to determine if they’re actually sleeping worse now, or if they’ve always had poor sleep but are just now realizing it.

Aislyn: I think you’re onto something there. Everywhere I look, there’s a push for better sleep. I’ve got an Oura ring that gives me a daily sleep score, and with all the books and podcasts out there, it feels like our lifestyles are still at odds with achieving restful sleep.

You mentioned that you think these devices lack accuracy. Could you expand on that a bit?

Anne: They can be helpful for certain things. For instance, if you’re curious about your movement at night or just want a general overview of your sleep patterns, that’s useful. However, when it comes to specifics—like distinguishing between light sleep and deep sleep, or definitely REM sleep—your Oura ring just can’t provide that level of detail.

The only way a device can accurately determine your sleep stages is by monitoring your brainwaves. These gadgets primarily track your movements, body position, and heart rate, then run that data through a proprietary algorithm linked to certain patterns.

Aislyn: Got it.

Anne: For some, these devices can be useful, but for many, they just add to the stress. For example, if you wake up feeling refreshed and then check your device only to see a low score, like a 60, you might start doubting your own feelings. You might think, “Did I really sleep that well? Am I just imagining it?”

Aislyn: I understand.

Anne: It really varies from person to person whether these tools provide any real benefit.

Aislyn: Right. It's important to approach these recommendations with caution, as it's easy to interpret them too rigidly. What do you think is the biggest misconception people have about sleep or achieving good rest?

Anne: Ah, the myths around sleep! Yes, indeed.

One major misconception is the idea that you must go to bed at the same time every night. Many people end up forcing themselves to bed even when they're not tired, leading to nights spent awake, which can worsen existing sleep issues. Instead, it’s better to wait until you actually feel sleepy before going to bed, while keeping your wake-up time consistent to help anchor your circadian rhythm.

Aislyn: That’s interesting. It seems like every sleep guide emphasizes going to bed at the same time.

Anne: Exactly!

Aislyn: Is there anything additional about sleeping or getting rest while traveling that you think would benefit our listeners?

Anne: I believe it's crucial, especially with all the sleep advice available, to adopt a beginner’s mindset about sleep. This means not stressing over it. When people worry about not sleeping, they often become anxious about how they'll manage the next day.

From my experience analyzing countless sleep diaries, I can assure you that our daytime feelings aren't solely tied to our nighttime rest. Various factors influence our mood throughout the day, so while sleep matters, it’s essential to maintain a balanced outlook.

Aislyn: I appreciate that perspective; it really is about balance. You mentioned a book earlier—are there any resources you recommend for those interested in learning more about sleep?

Anne: Absolutely! I've authored a great book titled Better Sleep for the Overachiever. After witnessing this personality type repeatedly in my practice, I decided to compile a decade's worth of insights and advice into this book.

While my book focuses on sleep, it also addresses various issues that contribute to sleep difficulties—not just for overachievers, but for everyone. For instance, there’s a chapter titled Relaxation for Those Who Struggle to Relax. You can find Better Sleep for the Overachiever in all bookstores, available as a paperback, ebook, and audiobook, which I personally narrate. If you find my voice calming, it might make for a great bedtime listen.

Aislyn: Your voice really is calming.

Anne: Thank you! You can also follow me on Instagram @psychupacademy, where I share insights about sleep and other daytime challenges like procrastination. Helping people sleep often goes hand-in-hand with facilitating positive habit changes, and I've even created a course on procrastination.

Aislyn: It sounds like you have a lot on your plate. Your passion for your work really shines through.

Anne: I truly do. I’m dedicated to helping individuals lead their best lives.

Aislyn: That’s fantastic! Overachieving in this area is quite an accomplishment, isn’t it?

Anne: Absolutely.

Aislyn: Thank you so much, Anne. I truly appreciate your time and the insights you’ve shared. We’ll include links to your books and audiobook in the show notes. Thanks again for joining us.

Anne: Thank you, Aislyn. I had a great time.

Aislyn: Thanks once more! We’ll provide links to Anne’s website and social media in the show notes. Join us again next week for our regular programming, and I’ll have a better understanding of what an appeal bacon sandwich is.

This episode has been updated and was first released on May 2, 2023.