The ABC's of Safe Solo Travels & Sound Sleeps
The ABC’s of Safe Solo Travel
I have wandered the planet as a solo female traveler for decades, and while I admit that I am lucky to have never been pickpocketed, or otherwise had breaches of my personal safety, I also know that I take certain precautions that have kept me safe; in New York City in the 80’s, London in the 2000’s, and while enjoying the daylife and nightlife of other cities around the globe.
Awareness
Being aware of your surroundings is really important to staying safe. This does not mean you have to be paranoid. It just means that you should be conscious of where you are, who is around you, and holding your belongings close. This is especially true in crowded sites or on public transit. Remember that thieves prefer an easy target, as they don’t want to be caught, and being aware is a signal that you’re paying attention, and not likely to be worth the trouble.
Also be aware of local scams. Whether it be taxi drivers who take you where you don’t want to go, or charge more than they should, or people distracting you by selling you stuff while they steal your money, knowing what some of the traps are for tourists before you get there, will help you know when people are trying to separate you from your hard earned travel funds.
Lastly, keep track of your geography. Seeming lost is a sure way of looking like a target. So take note of street signs, subway stations etc so that you know what neighborhood you are in, and how to get back home. If checking directions, don’t do it in public. Instead, go into a store change room or a restaurant bathroom to get your bearings so you can wander with confidence.
Bags
If you are traveling alone make sure you can carry your bags alone, because lugging lots of luggage can make you vulnerable.
Whatever bag you are carrying on the daily, make sure it resists RFID scans that can steal your debit/credit card info, and that the straps are resistant to cutting. A cross-body or backpack is also best when you keep the opening of the bag in front of you.
Copies
Make copies of all important documents, including the picture page of your passport, copies of your drivers license and credit cards (back and front). This allows for quick replacements should you lose anything on your trip. Leave a set with someone back home so that no matter what happens you have a back-up. Upload to the cloud so you can access from anywhere. And keep a printed copy separate from your purse. In your suitcase is a good place for the copies, because people are less likely to steal a suitcase than a purse, and you are less likely to misplace your suitcase than you would your purse.
Drink & Drug Responsibly
Nothing shouts vulnerable more than someone who is high or drunk and alone, especially if you are female. This does not mean you can’t have fun, but make sure you stay aware, and keep your wits about you. When in a bar, pay attention to your drinks so that noone can add unwanted drugs. And when it comes to other mind-altering substances, be careful about buying street drugs in foreign places, especially where you don’t speak the language, and you have no idea what you are buying and imbibing.
Emergency Preparedness
I know this may seem unnecessary but know how to reach emergency services, such as police and medical so you can reach out for help if something goes wrong. I also HIGHLY RECOMMEND trip insurance, and if you travel frequently then get an annual travel policy. Lastly, if your country has a registration program for travelers that notifies their diplomats of your presence in a foreign country, then make sure to take advantage of this so that if things somehow go sideways in a country, your embassy will know you are there and will arrange for you to get out of harm’s way. For US citizens, this is known as the STEP program, and for Canadians it’s called the ROCA program.
Friends & Family
Check in regularly with friends and family back home. And share your location with a few loved ones so that they always know where you are. Long before the innanets were on my phone, I used to check in at internet cafes as I moved locations, send postcards, or make an expensive 5-minute call home. Now it’s so much easier so take advantage of all the technology, to allow your peoples back home to know where you are.
Traveling safely alone requires planning, preparedness and awareness. Fear of being victimized should not keep you from traveling, just because your friends are not interested in your destination or they flaked on the group trip. If you still are hesitant about traveling safely while solo, practice and build your confidence by staying close to home and doing a daytrip or weekend getaway nearby.
The ABCs of Better ZZZZs
Why You Should Invest in Good Sleep
Sleep is the way our bodies rest and restore. Good sleep is thus really important for mood, brain function, and overall health. This is why when we have poor sleep we may feel irritable and cranky, we can’t focus or create, and we are more susceptible to colds, and even heart disease, hypertension and diabetes. Our brains also releases toxins as we sleep. And for those of us watching waistlines and hips, studies have shown a direct link between getting less than 7 hours and a much greater risk of obesity. The recommended number of hours for adults is 7-9 hours. As I like to put it, seven is heaven, eight is great, and nine is divine. And note that the science says, your body doesn’t really ‘catch up’ on sleep like we think it does. So sleeping in on the weekends wont fix not getting good sleep all week.
And sleep is not just about quantity but also about quality. Tossing and turning or not getting enough deep REM (like when we drink too much alcohol), results in waking up still drowsy, with no energy to face the day. Getting Good Sleep
There are many strategies for getting good sleep. To keep it simple, I have synthesized many of these behaviors into sleep 'ABC's. The three themes below will give you a great start to getting the best sleep of your life.
Abstain & Avoid
Best to refrain from nicotine, caffeine and alcohol at least 3 hrs before bedtime. Nicotine and caffeine are stimulants so curbing intake to mornings only, will give you the best chance at feeling tired when you are ready to sleep. Alcohol interferes with REM sleep, which is the most restorative sleep. Alcohol may help you fall asleep but it causes intermittent waking so you dont get the high quality sleep you need. So take your last drink 2 hours before bed so the alcohol can metabolize in time for bedtime.
Also abstain from screens at bedtime, because the blue light interferes with the production of melatonin, which is the hormone that makes us feel sleepy.
And when watching TV before bed, it is best to avoid thrillers and intellectually challenging material that emotionally or intellectually excite you.
Be Consistent
Same thing. Same time. Everyday. If you stick to getting into, and out of bed, at the same time everyday, your body will begin to get sleepy when that time is near. It’s a Pavlovian response, and it supports your circadian rhythm - something all living things have. Your circadian rhythms decide when you sleep and when you wake. Develop a consistent bedtime routine that starts 30-60 minutes before your desired time for being asleep. Like Pavlov's dog, your body will begin to automatically respond to the 'stimulus' of your routine by getting sleepy. If you are getting enough sleep your body will automatically wake at the same time each morning. If you need an alarm to wake up, try moving your bedtime back 15 minutes each week until you wake on your own feeling restored and rejuvenated.
Calm Down
Slow down before getting into bed so that your body is relaxed. Start an hour before bed by turning off your screens. Your phone, tablet and computer screens emit light in the blue range and blue light interrupts production of melatonin, which is the hormone that makes you sleepy. Though there are screen covers to change the spectrum to more sleep-inducing red spectrum light, try going old school by reading paper books or magazines before going to bed.
Choose 'non-stimulating' material for bedtime reading. The goal is to slow down your body and mind. Turn off your email notifications at least an hour before bedtime
Listen to soothing music to calm your brain. There are lots of playlists, apps and YouTubes to help you relax your way into restful sleep. Do a written 'brain dump' into a journal to get anxiety-inducing feelings and thoughts out of your brain. Then take some time to meditate. If you are new to meditation, start by closing your eyes and being still for one minute. Add a minute each week until you meditate for at least 5 minutes each night.
There are so many more impacts of good sleep, and many more ways to maximize the quality and quantity of your sleep time, and I will be writing about this topic a fair bit in the future, given that my next book will be on sleep.
Wishing you safe solo travels and serene somnolence.
Your wandering wellness expert.
Ruth
And now for this week’s rave…
In this week’s issue, I mentioned getting travel insurance for all your trips, and I suggested an annual policy for those who travel often. So I want to rave about my experience with Allianz Travel Insurance. (And no, I am not getting any sponsorship for my recommendation, I just want to share my experience). They are often the provider that shows up when you get to the insurance page when booking flights. But take a few trips per year and the costs can add up. I spent less than USD$300 for an AllTrips Basic Plan to cover my daughter and I for a year at a time. They have an easy-to-use app that allows you to communicate easily and upload documents. I have submitted claims for travel delays that covered extended car rental, and hotel nights. I have also claimed medical expenses for over-the-counter meds I needed, because a stomach bug prevented me from making my flight from LHR → SFO. The process for getting reimbursed was simple and straightforward and easy to do on the app. So far I have been very satisfied with how quickly they respond and refund. So it’s a 👍🏾👍🏾👍🏾 from me.