These days, a business trip can rival Marco Polo in miles traveled. And no matter how luxurious your first class booking, it takes its toll. I know that for me personally after I get to my destination all I want to do is hit my hotel room for a few hours’ nap.
After I’d flown to my 50th city in the course of the last three years traveling for work I knew I needed to make some changes. The travel was definitely catching up with me in several ways; body, mind, and spirit.
Fortunately, there are numerous remedies to make life easier for even the most harried globe-trotter. These are my top five business travel tips, most of which I learned the hard way:
1. Miles to Go Before Sleep
Some people have no trouble sleeping on an airplane. But for others, it’s about as easy as applying lipstick during an earthquake. In a case of cascading failure, the absence of a good night’s rest leads to a host of other problems, including lack of focus and a compromised immune system.
The solution is as simple as the problem. Get as much rest as you can. When you’re in the airport, try to fill up your “sleep bank.” Set your alarm for 15-20 minutes, spread out on some empty seats, and take a power nap.
Have a pillow and an eye mask with you at all times. If you can’t fall asleep, not to worry. Closing your eyes and focusing on deep and consistent breathing is a lot better than nothing and can do wonders for your concentration and stress-levels.
2. You Are What You Eat
It’s all too easy to load up on junk while traveling. Airport food trends toward the unhealthy, and what’s on the airplane is usually worse.
When you arrive at your destination, starving and exhausted, resist the urge to order fast food, or a sugary confection. Food of this sort causes a quick energy spike, followed by a meteoric crash.
An easy fix is to pack healthy, energy-rich snacks into your carry-on luggage in order to stay fueled. Go for protein instead of sugar, and graze over the course of your trip. Avoid the temptation to eat in the airport — wait until you’re settled into your hotel to eat something more substantial.
3. Air Sickness
When lack of sleep and nutrition-starved cuisine bring the immune system to its knees, the close quarters and recycled air of the airplane cabin can deliver the finishing blow. Wearing a surgical mask helps filter some of the germs, but it’s not a panacea.
Entrepreneurs go where their business takes them, and sometimes that’s to developing countries where health risks are higher. Maladies that are little known in the US, such as Typhoid or Yellow Fever, can be quite prevalent elsewhere.
If you’re traveling to these countries, vaccination is essential. While many vaccines have been in use for decades, some biotech companies are working on the next-gen model. VBI Vaccines, for instance, has developed Sci-B-Vac, a cutting-edge solution to Hepatitis B, which is common in vast swathes of the world.
4. Rhythm is Gonna Get You
Jet lag doesn’t just play havoc with our sleep/wake cycle. It has a deleterious effect on our brain, impairing our ability to learn and remember for days, even weeks, after we’ve landed. It literally reduces the number of brain cells between our ears!
Getting enough rest, eating healthy food, and avoiding illness are all ways to mitigate “brain fog.” But if you’re still having trouble thinking as normal, try taking Melatonin as a supplement. Studies have shown that it can reboot your internal clock, effectively nipping jet lag in the bud.
5. Our Most Precious Resource
Separate your tasks into ‘long’ and ‘short.’ Use every spare moment to get the latter out of the way.
For example, instead of renting a car, use ride sharing services like Lyft or Uber and budget that time for email or phone calls. Avoid social media as much as possible.
It’s always helpful to know what the weather forecast in your destination will be like. There are weather apps for this but when you do find yourself with a large chunk of time, devote your attention to the longer tasks.
Don’t forget to keep your devices charged at all times. Bring a backup travel battery or two, as well as a universal adapter if traveling abroad.
A good motto for traveling is “prepare for the worst, but hope for the best.” While it’s impossible to account for every variable, the more you strive to reduce stress and stay healthy, the greater your chances of having a profitable trip.
The opinions expressed here by Inc.com columnists are their own, not those of Inc.com.