Cara Mengatasi Susah Tidur Saat Bepergian

Cara Mengatasi Susah Tidur Saat Bepergian
Ilustrasi susah tidur. | Credits: Freepik.

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Bepergian menjadi salah satu hal menyenangkan yang bisa dilakukan. Melihat tempat yang baru, pemandangan indah, tradisi yang berbeda dan kuliner yang beragam sangatlah menghibur. Sayangnya terkadang pengalaman dan tempat baru tidak selalu mendukung istirahat Anda. Tidak sedikit orang yang merasa kesulitan tidur saat berada di tempat baru, senyaman apa pun tempat itu.

 

Penyebab Sulit Tidur Saat Bepergian

Ada beberapa alasan mengapa Anda sulit tidur saat bepergian ke tempat baru, di antaranya:

  • Kelelahan fisik yang dirasakan setelah perjalanan
  • Mabuk perjalanan
  • Memiliki kecemasan akan ada masalah selama bepergian
  • Stres yang menumpuk mulai dari persiapan perjalanan, kemacetan di perjalanan hingga menyusun tujuan
  • Waktu bepergian yang lama
  • Tidak bisa tidur di tengah perjalanan
  • Tidak cocok dengan makanan yang ada
  • Duduk dalam waktu yang lama
  • Jet lag
  • Perbedaan waktu
  • Perubahan pola makan dan aktivitas tubuh

Kurang tidur selama bepergian tentu bisa memengaruhi aktivitas selama liburan. Anda mungkin lebih mudah mengantuk, kelelahan, sakit kepala, sulit berkonsentrasi dan mudah tersinggung saat kurang tidur.

Baca Juga: Cara Mengatasi Ketakutan Bepergian Naik Pesawat (Aerophobia)

 

Cara Mengatasi Susah Tidur Saat Bepergian

Agar perjalanan Anda tetap menyenangkan dan hanya merekam memori yang indah, ketahui bagaimana cara mengatasi kesulitan tidur saat bepergian berikut ini:

Mengubah waktu tidur

Anda mungkin perlu mengubah waktu tidur setidaknya tiga hari sebelum bepergian. Hal ini dapat membantu Anda menyesuaikan diri dengan perbedaan zona waktu yang ada saat berlibur. Misalnya, Anda bisa menggeser jadwal tidur satu jam lebih awal atau lebih lambat. Jadi, saat Ada harus tidur di tempat baru, Anda masih bisa menyesuaikan diri dengan pola tidur yang berubah saat berlibur. 

Menyesuaikan diri dengan jadwal setempat

Jika tempat tujuan Anda memiliki zona waktu yang berbeda, segera sesuaikan diri dengan mengatur waktu di arloji Anda saat mendarat. Manfaatkan pula waktu tidur di perjalanan khususnya bila Anda mencapai tempat tujuan di tengah hari.

Mengikuti aturan dua hari

Jika perjalanan Anda kurang dari dua hari, sebaiknya tetap ikuti jadwal tidur dan rutinitas biasa sebisa mungkin. Ini membantu agar tubuh tidak kebingungan dan semua aktivitas tetap bisa dilakukan dengan baik. Coba lakukan aktivitas penting sesuai dengan waktu kerja Anda di tempat asal bila memungkinkan.

Baca Juga: Cara Efektif Mengatasi Jet Lag setelah Bepergian

Mengatur paparan cahaya

Cahaya memiliki pengaruh besar pada ritme sirkadian tubuh. Bila Anda bepergian dengan pesawat ke arah timur dan mendarat di pagi hari, Anda bisa memakai kacamata hitam untuk meminimalisir paparan cahaya. Lalu, dapatkan paparan cahaya maksimal sekitar jam 11 sampai 1 siang, agar ritme sirkadian Anda menjadi lebih dekat dengan zona waktu tempat tujuan. Hal ini bertujuan agar jam tubuh Anda lebih dekat ke waktu tidur saat tiba di tempat tujuan.

Namun, bila Anda bepergian ke arah barat, coba dapatkan paparan cahaya matahari sekitar pukul 5 sampai 7 sore. Anda bisa berjalan-jalan di luar untuk mendorong ritme sirkadian tubuh ke waktu yang lebih lama. Lalu agar bisa tidur dengan nyaman, hindari paparan cahaya di malam hari yang bisa menghambat produksi hormon melatonin yang penting untuk tidur.

Tetap aktif bergerak

Tetap aktif berolahraga di luar ruangan saat memulai hari dapat menjadi cara yang baik untuk meningkatkan energi dan membantu menyesuaikan ritme sirkadian. Paparan cahaya matahari saat berolahraga juga membuat tubuh terasa nyaman.

Mandi air hangat

Mandi air hangat sekitar satu jam sebelum tidur membantu Anda untuk tidur lebih cepat. Efek relaksasi yang didapatkan tubuh dan pikiran juga mengurangi tingkat stres dan ketegangan yang bisa mengganggu tidur.

 

Memastikan tidur yang cukup dan berkualitas sangat penting untuk kesehatan secara menyeluruh. Apabila Anda mengalami kesulitan tidur terus-menerus, penting untuk berkonsultasi dengan dokter terkait kesulitan yang Anda alami. Terkadang gangguan tidur kronis dapat menjadi gejala kondisi medis yang perlu diwaspadai dan ditangani dengan serius.

Manfaatkan layanan konsultasi kesehatan bersama dokter kami dengan mengunduh aplikasi Ai Care melalui App Store atau Play Store.

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr Hanifa Rahma
Last Updated : Kamis, 21 Maret 2024 | 04:47
Tags : kualitas tidur masalah tidur liburan perjalanan

John Hopkins Medicine. 6 Tips for Better Sleep When You Travel. Available from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/6-tips-for-better-sleep-when-you-travel 

Eric Suni (2023). Travel and Sleep. Available from: https://www.sleepfoundation.org/travel-and-sleep 

Cleveland Clinic (2022). Sleep Deprivation. Available from: https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation

Danielle Pachecho (2023). Showering Before Bed. Available from: https://www.sleepfoundation.org/sleep-hygiene/shower-before-bed

Cleveland Clinic (2023). Insomnia. Available from: https://my.clevelandclinic.org/health/diseases/12119-insomnia 

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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
      • Use SELECT * only if you need all columns from table
      • LIMIT without ORDER BY causes non-deterministic results, depending on the query execution plan
      Backtrace
      • view::web.v2.partials.article-popular:11
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Bindings
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Backtrace
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      Backtrace
      • view::web.v2.partials.article-popular:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
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      Hints
      • Use SELECT * only if you need all columns from table
      Backtrace
      • view::web.v2.partials.related-article:8
      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
      • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
      • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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      Hints
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      Backtrace
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      Hints
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      Backtrace
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      • vendor/laravel/framework/src/Illuminate/Filesystem/Filesystem.php:124
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      Hints
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      Backtrace
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        #12025-04-14 18:46:47GET/self-help/cara-mengatasi-susah-tidur-saat-bepergian31133139