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Why You Need a Sleep Kit on the Road and What Should Go In It

Many business travelers say they don’t sleep very well or very long on the road.

Let me give you my previous view of sleep on the road.

Any given business travel evening, I may be attending or speaking at an event, out to dinner with clients or having dinner with my laptop lover.

You got that, right? You know the business traveler having dinner with their laptop (hence laptop lover) then taking that lover up to your room for a nightcap. Drink in hand, and not water, to crank out the work.

There’s no other way on the road, right?

For me, it looked like having the stadium lights on in the room, TV on, iPad on, phone on, and of course my computer to “crank out the work” after an already long day of work on the road.

Then, after midnight, ending the affair with my laptop lover (at least for tonight) I watch mindless TV, and even though I would pass out physically in my bed, my mind was still running a million miles an hour.

Eventually, I would fall asleep only to wake up a couple of hours later to go to the bathroom and enjoying a parched mouth that felt like cotton balls multiplied in my mouth due to too much alcohol and not enough water.

Ever had THAT happen?

My mind would begin to race of all the things I still had to do and slowly I would fall back asleep only to wake up a couple of hours later sharp as a… bowling ball.

Wash Rinse Repeat – day 2, 3, and 4 of my business trip.

I pushed back when people told me I needed MORE sleep. Huh? I sucked at the sleep I did get, what would MORE bad sleep do for me?

And like I had MORE time for sleep. Oh, the naiveté of Road Life.

Sadly, this is the headline story for too many road warriors on any given business travel night.

Some just believe they’ll never sleep good on the road so why even try.

But here’s the misconception:  Adding sleep is the only way

Lies Nothing But Lies!!

Here’s the Road Reality: Improve Before You Increase

Improve your sleep before you increase your sleep. Improve that 5 or 6 hours you are getting every night then we’ll address adding any sleep.

If what you get doesn’t improve first, adding more bad sleep is not going to be the answer.

I’m the poster child visual of THAT subject and have had years to perfect it.

Here’s the Point:

Think Quality of Sleep then Quantity of Sleep. Improve Before You Increase.

Got it? Improve what? The quality of sleep you’re getting right now in a hotel room.

Then and only then…

Increase what? The quantity of sleep.

So, why do you need a sleep kit on the road?

Well, if the answer isn’t obvious, let me put those DoubleTree cookies on the bottom shelf and say it:

There’s a GREAT chance what sleep you get on the road isn’t good or to use our word, quality, and before we plan on adding any additional sleep (INCREASE), we need to IMPROVE the sleep you are getting.

So, now that we have that as a baseline, how do you begin to improve the sleep you’re getting?

  1. Create a Road Warrior Sleep Kit.

I know you can giggle, I did and pushed back for a long time.

But between us girls? For the longest time, my sleep kit was a secret sauce – alcohol.

But wait, Mr. Elite Road Warrior guy? Alcohol makes me sleepy and how I justify drinking before bed. How do you respond to that!

Now, although alcohol may make you sleep and help you fall asleep QUICKER, the goal isn’t quick, it’s QUALITY. Remember, improve before increase.

I would sleep quicker with my secret sauce but even if I didn’t have too much to drink, I didn’t wake up rested. I woke up more – to go to the bathroom, or because my mouth was dry, etc. and I felt groggy, not sharp in the morning.

Not the end goal, road warrior.

After a while, I heard of CEOs, musicians, athletes, and other high performers using certain elements that improved the quality of their sleep.

I studied what they did to improve the quality of their sleep. I interviewed sleep experts like Terry Cralle now on the Elite Road Warrior Group Team and then began putting these elements into a “some assembly required” sleep kit for me to take on the road. Literally.

Let’s break this Sleep Kit down.

The first question always asked of me is what do you put the sleep elements in?

You could just randomly put them into your carry-on but I’m one of those organized… okay OCD business travelers who “has a place” for everything so I wanted an organized system. Hence…

The Case

It’s up to you but my criteria was as follows:

  • Portable – “To go”
  • Slim – Doesn’t take up much room in my carry-on
  • See-Through – Able to see what was in there for easy access

That’s it – nothing magical or high tech, just functional for the road.

You may find your own criteria but you’re welcome to start with mine.

So, what actually goes IN the Sleep Kit?

The Elements

Now, mine came from trial and error and some came from simply trying to solve a problem. For example, the 1st three elements in my sleep kit…

1. Clips

Once I started having the room as dark as possible and not allowing any light in to IMPROVE the QUALITY of my sleep, I started making some “solve the problem” additions to my kit.

This sounds so remedial but one of my biggest pet peeves is light coming through the seams of the curtains.

And all too often my room faces the parking lot with the stadium lights coming through my room.

Having clips that can hold the curtains shut is huge for me. I carry three to make sure those curtains are locked down.

I bought mine from an office supply store and are larger clips.

2. Electrical Tape

Back to my “solve a problem” rant, once the curtains were closed, now it was the little lights all over the room that are hardly noticable in the light. But when it is dark? They look like laser lights. Not cool man.

Hence the electrical tape. I tried putting a towel over these lights but the light would still shine through or the towel would fall. I’ll use a tiny little strip of electrical tape on the tv light, microwave, smoke detector, etc.

I also unplug the alarm clock then use duct tape for the large crack of the room door. Just kidding

Yeah, although a lot of fun, not the best use of time and electrical tape. I’ll use a large bathroom towel to cover the light from the door seam.

3. Cotton Balls

Not the ones in your mouth from too much drinking but for the vents.

Changing the scent in your room to be both familiar but also prepare you for sleep is key.

You’re wanting routine and this will help.

I change the day scent (which for me is Eucalyptus) to Lavender for the evening.

I also have the AC system on the ON selection, not AUTO so it’s constantly running to minimize noise and keep the scent flowing.

4. Essential Oils

This is part two of the cotton balls.

I keep a few cotton balls in my Sleep Kit, put a few drops of essential oils, and that’s it. Simple and effective. This is for the consistent, enjoyable scent for the room.

Now, for bedtime, I personally put the essential oils of Lavender and Serenity (from DoTerra) and mix them with fractionated coconut oil that goes in a small rollerball and then rub it on the bottom of my feet which is the place that absorbs the quickest into my body) to calm my system.

I was a skeptic of essential oils and now use them in so many ways:

  • Change the scent in the room
  • Help me sleep
  • Put lemon oil drops in my morning water
  • Massage sore muscles
  • Better breath

5. Blue-Blocker Glasses

Not only do they look cool, but they’re also critically important because we’re almost always on a screen that emits blue light most if not all of the evening.

The reality is we’re going to have devices on in the evening which means that blue light is going to affect the quality of our sleep and that’s what we’re talking about here first: IMPROVE then INCREASE.

I bought some cheap ones to try them out and now invested into the top of the line, Swanwick blue-blocker glasses because I used them so much. I got mine from the Sleep Score Lab.

6. Eye Mask

I’m still not a fan of the eye mask because I feel strange wearing it, but they work and when I need to have it, I’d rather have it available.

I find that it’s most handy for me if I have a very very late flight and want to try and sleep in – I want it in grabbing distance if I wake up and see the light streaming in. My two teenage sons react to morning light like vampires in training but scared of blood. Go figure.

It’s one of those again where I bought a cheap one off Amazon to try it out then upgraded to a Swanwick one from Sleep Score Lab since it proved worthy of my Sleep Kit.

And lastly, the big-ticket item…

7. Bose Sleep Buds

These surprised me. I’m a big fan of the BOSE noise-canceling headphones but why would Bose invest in the sleep industry? You can find them here.

Because a quality night of sleep on the road is big business.

I can do all I can do to control the light but when that blasted hotel door slams shut, the elevator or ice machine is used, or your clueless neighbor next door has his TV on at 4 am before his flight, on a late conference call, or a family of kids with a toddler sporting his lungs, these are an absolute lifesaver.

This is how they work:

  • They’re small and fit so comfortably in your ear. You have a ton of soothing, noise-canceling sounds you can choose from that are downloaded actually onto the ear bud.
  • The sound is not a loop but continual.
  • You can set an alarm which I absolutely love because then I don’t have to rely on the alarm clock, power going out, or the front desk missing the wake-up call or getting it wrong.

I also love them because I’m in control and sleep is my biggest performance enhancer on the road.

To me, worth the investment.

After reading these suggestions, I hope you realize the importance of QUALITY in your sleep. Try these tips and products for your sleep kit, and have the best sleep of your life! (Ok maybe not the best, but that’s what we’re working towards!)

Four High-End Sleep Aids for Business Travel

When I first started as a business traveler, the hotel was my escape.

I loved two specific aspects or gifts if you will:

  1. Solitude – nobody but me
  2. Silence – any noise came from me

I stayed up late watching whatever I wanted and oh I did.

I also created a bad habit of not sleeping well in a hotel or so I thought. This was self-imposed because if the evening was my own, I would eat dinner with my laptop lover, bring her up to my room for a nightcap. I would turn on the TV, iPad, had my phone on – any screen all the time.

Then I would have the room lights on until way too late.

Hmmm… shocking I was not able to sleep between all the stimulus, lights, adult beverages, etc.

But once I crashed a few years ago physically, I had had had to learn how to redo life in general then transfer it to the road.

My first adjustment was influenced by one of the authors of the book (and my favorite title ever) Sleeping Your Way to the Top by Terry Cralle.

She taught me I needed to focus first on the quality of my sleep before I ever worked on the quality of my sleep. This was GREAT news for someone who didn’t sleep that much or that well.

In the Elite Road Warrior Group we call this concept: IMPROVE Then INCREASE.

So, I began to look for tools, gadgets, hacks, resources that could help me improve my sleep first.

Some were small, inexpensive tweaks that all worked and I still use today.

But the longer I’ve been on the road, my gadgets’ costs and importance have increased. Now, I’m cautious with my money, and although not afraid to spend it on worthwhile products and services, I always did my homework and research sometimes to a fault.

As a result, I found there are a few key sleep aids that I’ve come to rely on big time on the road. These four are in the order I use them on any given evening on the road not necessarily order of importance.

Three of the items are one-time purchases and the 4th is an annual subscription.

Four High-End Sleep Aids for Business Travel

One – Blue Blocker Glasses

The research is overwhelming now on the effects of the blue light that emits from our screens whether a TV, phone, or tablet.

Doubt me? Drive through your street in the evening and see a window that has a TV on and watch that room glow with light – blue light. More proof? If you have an iPhone or iPad, put on Night Shift or Android to Night Mode or Night Light to very warm, and you’ll see the change in color hue big time.

Now, I’m not so hardcore that I don’t have the TV on in the evening or my computer screen or phone. I’ve dramatically improved since my days of old in my quest to become an elite road warrior.

So, the 1st of the high-end sleep aids for business travel became quality blue blocker glasses. I started with inexpensive blue blocker glasses from Amazon and it was just that, a start. But once I got the quality blue blocker glasses: game-changer. It was such a noticeable difference and worth the price.

Personally, I use The Swanwick brand called Swannies and on Amazon they are $69. You can also purchase straight from the Swanwick site here.

When do I use them?

When I’m in my hotel room for the night, I have an evening routine where I do the following:

  • Turn the room temperature down (66-68°)
  • Turn the room lights down
  • Change into comfortable clothes (I’m an UnderArmor/Hurley guy)
  • Put on my blue blocker glasses

Now, whatever I do the rest of the evening in my room from work on my computer, have the game on the tv, or watch a show on my iPad, my glasses are blocking the blue light emitted from the screen.

What if you have a blue blocker already set on your screens? Great! Double it up. Try it and you’ll notice the difference.

I challenge you to do something, anything, just not nothing with Sleep Aid 1: blue blocker glasses. Start inexpensive and work your way up or learn from me and just make the investment of the high-end glasses upfront.

Either way, begin implementing this tool to improve your sleep.

Remember, IMPROVE than INCREASE your sleep.

Two – Dep Sleepwear Hoodie

There are comfy clothes for bed and then there’s next level wear that is designed to enhance your sleep.

I do everything I can in my room to block out any light at all and literally GO DARK in my hotel room.

But often, no matter what I try with my hacks for the curtains with BYOC (bring your own clips) or packing electrical tape in my Sleep Kit (episode 035), oftentimes, the light just finds a way in the room.

I was searching for a solution and met the founder of Dep Sleepwear, Glenn Paradise at the Sleep Show sponsored by the National Sleep Foundation.

I loved hearing the back story of how Glenn came down with the flu and his body temperature was all over the place not to mention struggling to sleep during the day with the light. So, he solved his own problem and created a product that regulates temperature with compression fitting wear that has both a hood and an eye mask that is inside of the hood.

Brilliant!

I just had to try it and was hooked on the first night in my hotel room.

Since it could help me IMPROVE my sleep, I was in and loved trying this experiment.

So, once I turn the corner and get ready for bed, I do the following:

  • Brush my teeth
  • Wash my face
  • Plug in all my devices to charge
  • Put on my Dep Sleepwear hoodie

This seemingly remedial routine is a trigger for me and cues my body it’s time to “shutter down”.

The hoodie comes in male and female versions along with compression and loose fit.

If I forget my Dep Sleepwear hoodie, I instantly know it and of course, it’s my 4 or 5 day trip for the week.

Rookie mistake.

The founder and I are working on creating an Elite Road Warrior branded Dep Sleepwear version so keep an eye out by checking out the store at EliteRoadWarrior.com for this and other Elite Road Warrior Products to help you implement the six energy habits.

The cost is $99 at the Dep Sleepwear website.

This product will be a must for you once you experience it and it’s worth every penny if you’re serious about IMPROVING your sleep.

Three – 10% Happier Meditation App

I was one of the biggest skeptics of meditation. I had every excuse for why it wouldn’t work for me and if you remember the quote I put in the Elite Road Warrior book,

If you want to do something you’ll find a way. If you don’t, you’ll find an excuse. –  Jim Rohn

I didn’t want to and therefore had an excuse. The reality is I didn’t know how or really understand the benefits so therefore we don’t try what we don’t understand.

But after listening to the audiobook, Meditation for Fidgety Skeptics by Dan Harris, I gave it a shot and learned to translate it to the road.

“Getting my Road Tate On” is what I call it now.

So, when and how do I incorporate meditation and bedtime? Once I put my Dep Sleepwear on, I have the room dark and I do the following:

  • Open the 10% Happier app
  • Choose a 5 or 10-minute sleep meditation
  • Try to relax and slow my body and mind down

Does this always work? Nope.

But it DRAMATICALLY increases my chances of falling asleep sooner which matters immensely to me who often has a difficult time falling asleep in a hotel room. If I’m really struggling to fall asleep and just can’t shut the thinker down, I do a second round of meditation and get my Road Sleep Tate on again and often that does the trick.

I personally prefer and endorse the 10% Happier app paid version. There are a ton of free and paid apps and I spent a ton of time researching, experimenting, and narrowing it down to 10% Happier. I like the teachers, the variety, and the interface. The paid version is $99.99 per year and around the holidays you can find it 40% off.

The point is trying meditation a few minutes before bed to just slow you down.

Four – Bose Sleepbuds

I’m a huge fan of Bose in general and traveled for years with the Bose Noise Canceling Headphones.

I had seen the initial advertisement and research on the Bose Sleepbuds but at the same Sleep Show I found Dep Sleepwear, I had a conversation with an engineer who designed the Sleepbuds. A cool conversation that did not put me to sleep. Just sayin’.

He mentioned the product target market is the business traveler and was very interested in Elite Road Warrior Group trying them out especially after his boss heard me speak later that day.

What makes Bose Sleepbuds different?

  • They actually fit in your ear and are surprisingly comfortable
  • You have numerous sounds to choose from that actually download on to the Sleepbud
  • Each sound is not a loop (like many sleep app sounds which actually disrupts your sleep)
  • They are NOISE-CANCELING which is huge in a hotel room
  • An alarm can be set to gently wake you up

Personally, I love to control the sounds in my room that don’t come from my phone at a safe distance away so the Sleepbuds are critical.

When do I use my sleep buds?

  • After my 10% Happier Sleep Tate is complete
  • I set my wake-up time alarm
  • Choose the sound that just feels right
  • Boom – put my sleep mask on from my Dep Sleepwear hood and off I go

Honorable Mention – Lavender Essential Oil

Back in a past interview, I interviewed Beckie Farrant, an essential oil expert and I admitted my skepticism of essential oils.

After being surrounded by research and hesitant personal experience, I’m a big believer in essential oils, especially for sleep.

How do I use essential oil to help me sleep?

Two ways:

  1. In the vents – Huh? Come again? Before I leave my hotel room for the evening, I put a few drops of Lavender essential oil on a cotton ball and put it in the vent. Why? So when I come back to my room, the scent is of the calming scent of Lavender and helps prepare me for bed. It’s become a routine for me now.
  2. On my feet – I use a rollerball that has a mixture of essential oil (Lavender and Serenity by DoTerra to be exact) along with fractionated coconut oil and rub it on my big toe. Why there? It’s the highest absorption spot on my entire body.

There are two options to start with Lavender:

  1. Buy a small 5ML bottle of Lavender in an introductory travel kit provided by DoTerra which also has Lemon and Peppermint. Listen to episode 020 to learn more about the benefits of Lemon and Peppermint but the cost is under $30 and lasts for many months.
    2. Buy a large 15ML bottle of Lavender on its own.

I feel using the essential oil of Lavender will help aid you in sleep on the road and can become part of your evening routine and an essential element in your Sleep Kit.

To learn more about my Sleep Kit check out episode 035.

There you have it Road Warriors, four high-end sleep aids for business travel:

Remember, the overall goal with Sleep under the REST energy habit is IMPROVE then INCREASE your sleep.

For me, I start with the blue blocker glasses to control the blue light from the screens, put on my Dep Sleepwear hoodie to control my body temperature and light with the eye mask, get my TATE on with a meditation from 10% Happier to slow my brain down, then set and fall asleep with my Bose Sleepbuds controlling my sound.

Often, sleep quality is all about the controllable:

  • Light
  • Sound
  • Temperature
  • Focus

And that is exactly why I leverage the four high-end sleep aids on the road. If you’re serious about your sleep or need to get serious, then make it a priority to invest in the four high-end sleep aids for business travel.

Go and leverage the four high-end sleep aids to become an Elite Road Warrior today.

You Got This!

Other References

Top 10 Business Travel Hacks Guide

7 Early Warning Signs for Companies to Avoid Business Travel Burnout

5 Tips for Controlling Your Health on the Road!

We tend to travel a lot for work, business, and vacations.  On those traveling days you are prone to not workout, get out of your normal routine, eat unhealthy food options, and most likely sleep pretty terrible.

What if I told you it doesn’t have to be that way?  What if I told you that you can do 5 quick and easy tips and you will feel better when traveling.  Here are those tips:

Tip 1:

Sleep for 7.5 or 9 hours – your body sleeps in 90-minute intervals, so if you set your alarm to wake you up at 6 hours, 7.5 or 9 hours of sleep… then you are waking up at your lightest moment in sleep and wake up feeling refreshed and not have to slam that SNOOZE button 16 times. 

When you plan out your sleep, get to bed at a decent hour and can wake-up feeling refreshed; you are literally setting yourself up for success.  You will have more clarity and energy in the morning, you will be more productive and smarter with your decisions, and you will look forward to your to-do list!

Tip 2:

10-15 min of exercise in the morning – yes you read that right. 10-15 min is all you need to elevate your heart rate, stimulate your muscles, and jumpstart your metabolism to get your body burning fat right away!  Morning routines are very crucial for everyone to start out their day in the right direction. 

From then on, everything else should be downhill and you can handle anything!  Calisthenics is the easiest form of exercise to do on the road, but also if you purchase resistance band [with handles] then you can add more variety to your typical pushups/squats/crunches routine. 

The key is to get your heart rate up in the 120-160 beats per minute range so make sure you do the exercises in a circuit or superset format to be more active than you are resting.

Tip 3:

Fuel your body – in the morning you want to fuel your body properly.  Drink water first thing when you wake up.  8-12 ounces is a good place to start and if you add lemon in your water that will help detoxify your body and boost your liver’s function.

I personally follow up my water with Bulletproof Coffee or Mushroom coffee for this exact purpose.  It fills you up with the butter and brain octane oil in it, and the coffee will have polyphenols in it to help fight cancer, and fuel your mitochondria to give you better brain clarity and thought processes. 

If you are not a coffee person, then I would recommend some healthy fats and proteins in the morning.  A whole egg with half an avocado or bacon and avocado toast is another great option for breakfast as well.

Tip 4: 

Avoid Carbs, Sugars, and Processed foods.  Yes, these 3 things are delicious, yes they are hard to avoid when on the road all the time, but it isn’t impossible to do.  You can go to a Whole Foods or a grocery store and get foods to eat at your hotel versus eating at restaurants or fast food places. 

Carbs turn into sugar, sugar turns into fat when not used for immediate energy, and processed foods increase your cholesterol and fat stores in your body.  So when you eat all 3 of these in your normal diet, you are literally shortening your life and weakening your heart so you have a shorter lifespan [aka not see your grandkids grow up]. 

Instead, have proteins, fats, fiber, and vegetables in your daily dietary habits and you will burn more fat in your body, trim down, and build muscle so you have energy and strength! 

Tip 5: 

Mind Tricks – if you want to lose weight, wear tighter clothes throughout the day.  Your body’s #1 mechanism is to avoid pain.  So when you wear tighter clothes it will trick your brain into eating healthier choices because you will realize that the brownie isn’t going to make your stomach smaller for those tight pants, but a salad will.  Or you will be more active to burn more calories so you can lose weight quicker. 

Another mind trick is to think to yourself “am I a good role model for my kids?”  “Do I want them to look like me when they are older?”  “Is my spouse still attracted to me?”  These 3 questions will spur motivation from within [the best kind of motivation] to take a 10,000 foot view of yourself and realize what changes need to happen in your life to better yourself for your family and yourself.  Mind tricks will help with your discipline, and your discipline will help give you freedom!     

Closing Thought…

The ultimate goal is finding what works for you with the ultimate goal of controlling your health on the road. If you want to be an elite road warrior, you need to do things differently and this means experimenting with these and other tips to ultimately serve you. As Bryan Paul Buckley always says, “Do something, anything, just not nothing to master the business travel life.”      

This article was written by Jeff McMahon of Total Body Construction, team writer for Elite Road Warrior Group.   

 

 

016 – Timeshifting with Mickey Beyer-Clausen

 

Welcome to the show notes for Episode 016 of the Elite Road Warrior Podcast! This week we talk with Mickey Beyer-Clausen about combating jet lag while on business travel.

What You Will Learn In This Episode:

1:15 – Mickey’s bio

4:05 – How do you define jet lag?

4:20 – Reset your circadian clock to the newest timezone ASAP

5:12 – What are the consequences of jet lag?

6:10 – Jet lag is related to performance, productivity, and overall health.

8:10 – What is the science behind jet lag that we’ve all missed?

14:40 – Chronotypes

19:00 – Mickey’s typical schedule while traveling

22:50 What is time shifter and how does it work?

27:15 – Work on your jet lag to better CONNECT when returning home

33:20 – Future research on Circadian rhythm is important, and on its way!

Recover the time lost to nothingness #FightJetLag Share on X First discover: are you a morning or night person? #FightJetLag Share on X The problem and the solution to the Circadian Clock = LIGHT Share on X When we fight jet lag we are better at CONNECTING with family at home. Share on X

Resources for today’s episode:

Road Warrior Assessment
Mickey Beyer-Clausen and Timeshifter

Elite Road Warrior Book

 

008 – The Importance of Sleep with Terry Cralle

Welcome to Episode 008 of The Elite Road Warrior Podcast Show Notes! In this episode, we talk with Terry Cralle about getting efficient sleep while on the road.

What You Will Learn In This Episode:

4:23 – Research shows business travelers are sleep deprived even before they leave on the trip.

6:08 – What is “sleep banking”?

8:06 – Our assumptions about the importance of sleep on the road are wrong

9:30 – Putting sleep on the front burner

11:45 – We don’t realize how impaired our performance is when we are sleep deprived.

14:00 – Elite Road Warrior Assessment Promo

15:10 – Historically we haven’t seen sleep as a biological necessity

15:39 – We hold up people who “don’t need sleep” on a high pedestal.

17:10 – If sleep is first, everything else falls into place.

22:35 – How do I improve my sleep before I increase my sleep?

25:23 – SLEEP KIT – What it is and why.

29:00 – Keep your nighttime ritual as constant as possible.

29:38 – The transition time between wake and sleep is essential.

32:06 – Exercise is the key to better sleep and productivity

34:13 – Next episode preview

There's more to sleep deprivation than "feeling sleepy". Share on X Better Sleep = Better Performance! Share on X Sleep is the foundation of health and wellness. Share on X Improve your sleep before you increase your sleep. Share on X

Links and resources for this episode:

Visit Terry Cralle’s website for information about her books and additional resources: http://www.terrycralle.com/

Road Warrior Assessment – What Level of Road Warrior Are You?