Are you taking a holiday this summer? Are you excited about getting away and taking advantage of some much-needed R&R? But, when you are there are you worried about sleeping well on holiday?
It is common, however, for many of us to actually struggle to sleep in a new place. Whether we are camping, staying in an AirBnB or treating ourselves to a luxury hotel, sleeping somewhere unfamiliar is not always easy. This means we don’t get the amazing recuperation and qulaity sleep we were hoping for.
In this blog, Dr Lindsay Browning offers 7 tips on how to sleep well on holiday and get that much needed rest.
“Why don’t I sleep well in an unfamiliar place?”
Sleeping in a different bed often makes falling asleep and getting a good quality night’s sleep more difficult. When we are in unfamiliar surroundings, our subconscious may find it hard to switch off completely and we can be more easily woken by unfamiliar sounds.
Furthermore, the bed and bedding may not be what we are used to or not be as comfortable.
It is also common to ‘wake with a start’ when you forget you are not in your normal bedroom at home.
Add in a possible increase in temperature, if you are somewhere hot and this can disturb sleep too.
Plus, sometimes the bedroom temperature can also be significantly cooler. This could be due to excessively good air conditioning; when sleeping outside, or if you are going to a destination where the weather is cold for your holidays.
Tips on how to sleep well on holiday
1. Consider where you will be sleeping
The location of where you are sleeping can have a big impact on how well you will sleep.
For example, if you are in a busy city or campsite, then there may be more noise and light pollution, as well as interruptions that could disturb your sleep.
If you are staying in a hotel, then I recommend requesting a room towards the back of the hotel, if you can choose when booking. I know it is common to choose a ‘room with a view’, but the rooms towards the back of the hotel tend to be away from busy roads, swimming pools and the main strip, meaning a quieter sleeping environment.
Similarly, if you are staying at a caravan or holiday park, for example, see if you can choose accommodation away from the main places of entertainment, toilet blocks and thoroughfares to the beach, town centre, etc.
2. Take an eye mask
Sleeping in the dark helps to keep you from being woken too early with the bright sunlight, whilst also promoting melatonin production, which enables you to fall asleep.
Hotel curtains are not always ‘black out’ in style. Staying in a tent or caravan often means more sunlight will be let in earlier than your preferred wake up time too.
An eye mask is an effective low-cost, portable tool to block out any disturbing light so that you will have a dark and restful night’s sleep.
Another top tip is to pack a spare laundry peg. If the hotel curtains don’t quite meet in the middle, you can use a laundry peg to close the curtains fully.
3. Stick to your usual bed time routine
When you keep a regular sleep schedule your body develops a robust circadian rhythm helping you to sleep at the right time at night. Although this might be a lot harder whilst on holiday, where you may be more active socially and physically. If you are away for a fortnight, for example, try to adopt a sleep time routine that still allows you to have fun, but also helps you get to sleep.
Also, remember your good sleep hygiene, including low lighting, not using devices late in the evening, and trying deep breathing, reading or other relaxation techniques. It may also include taking advantage of your hotel’s ensuite by having a relaxing bath or shower before bed.
When you go to sleep, your body temperature naturally drops. If you have a warm bath, then you artificially raise your body temperature, and then when you come out of the warm bath, your body temperature will naturally start to drop, mimicking the drop in temperature that happens as you fall asleep, making you feel sleepier.
If you are on holiday somewhere hot, you may need to switch this warm bath for a cool shower to help drop your body temperature. Make sure it is not “cold” though, as this is more likely to wake you up and force your body to raise its temperature instead.
4. Consider the bedroom temperature
As mentioned in the point above, the temperature of your bedroom can disturb your sleep, so consider this before you go to bed. It will make a significant difference to your sleep quality. According to studies, the best room temperature for sleep is around 18 degrees Celsius. This may vary by a few degrees from person to person.
If you are in a hotel or holiday accommodation that has air conditioning, try to set the thermostat between 16-20 degrees for the most comfortable sleep.
If the room is too hot, your body temperature may struggle to drop, making it harder to sleep, and if you are too cold you may be uncomfortable and unable to sleep soundly as a result.
If you are camping, remember the temperature will drop through the night, even if it is quite warm in the tent or caravan when first you go to bed. Therefore, have an extra layer or blanket on hand in case you wake up feeling cold.
5. Pack earplugs
No matter how well you organise your holiday plans, you can’t control noise from other people in neighbouring accommodation or other noise pollution that may occur in your holiday location. Also, you may find yourself sleeping with children in a shared hotel family room – and they may make more noise in their sleep than you are used to!
Packing a pair of earplugs can help block out the sounds. Make sure to try a few pairs beforehand to ensure they fit comfortably.
6. Take your own pillow
If you have the room, take your usual pillow with you. Typical hotel pillows are stuffed with cotton or down, so if you’re used to sleeping on a memory foam pillow, for example, you might have difficulties sleeping, or may wake up with a stiff neck. The pillows may also just be harder or softer than you are used to, as well.
Some more fancy hotels can offer a “pillow menu” – allowing you to choose the right pillow for you – so take advantage of that if offered!
7. Bring a sleep or pillow spray
Have you tried a sleepy spray? These often lavender or chamomile scented sprays can be relaxing and help promote a relaxing sleep, even if you don’t use them regularly. So, don’t forget to pack it when you are off on holiday and sleeping in an unfamiliar location.
If you regularly use a sleepy spray at home, then using it on holiday too can bring consistency and familiarity to your bedtime routine making falling asleep easier, whilst in that unfamiliar environment.
More holiday sleep tips
Going on a holiday is often a great chance to recharge, so getting good quality sleep is of utmost importance whilst you are away.
I hope you found these sleep tips helpful. For more guidance on summer sleep for you and for children, do explore these two other posts:
Sign up to my mailing list for monthly updates and sleep tips too. Scroll down and subscribe today.