10 Ways to get a good night’s sleep on holiday

12th May 2023 Wellbeing

Ever been on holiday only to find that you can't quite get a good night's sleep? Sleep expert Martin Seeley explains why and provides tips on how you can get some shut-eye

Getting a good night's sleep on holiday can be tough; from adapting to new surroundings to a different bed, it can negatively impact your sleep quality and overall mood. Martin Seeley, Sleep Expert and CEO of MattressNextDay shares his advice on sleeping well whilst away.

Why is it so hard to sleep well on holiday?

Credit: FTiare

When you're on holiday, you're likely staying in a different environment than you're used to. This change can be disruptive to your sleep patterns because you're not in your familiar surroundings. If you're travelling to a different time zone, you may experience jet lag, which can throw off your body's natural sleep-wake cycle. This can result in difficulty falling asleep or waking up too early.

"Your usual routines around sleep may be disrupted while on holiday, which can affect your body's internal clock"

You may also be excited about your holiday or feeling stressed from the travel arrangements or activities you have planned. This can lead to difficulty falling asleep or waking up frequently during the night.

Your usual routines and habits around sleep may be disrupted while on holiday. For example, you may be staying up later than usual or sleeping in longer, which can affect your body's internal clock and make it harder to fall asleep. Depending on where you're staying, there may be more noise or light than you're used to, which can interfere with your sleep.

How to fix it

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Stick to a regular sleep schedule: Try to maintain a regular sleep schedule as much as possible, even if you're in a different time zone. This means going to bed and waking up at the same time every day.
Create a sleep-conducive environment: Make sure your sleeping environment is comfortable, quiet and dark. If you're staying in a hotel or rental property, consider bringing an eye mask and earplugs to help block out any noise or light that could disrupt your sleep.
Avoid caffeine and alcohol: Drinking caffeine or alcohol before bed can interfere with your sleep. Try to limit your consumption of these substances or avoid them altogether.
Wind down before bed: Give yourself some time to wind down before going to bed. This could include taking a warm bath or shower, reading a book, drinking a sleep enhancing tea or practising relaxation techniques such as meditation or deep breathing.
Be mindful of what you eat: Eating heavy meals or spicy foods before bed can cause discomfort and interfere with sleep. Try to have your last meal at least a few hours before bedtime.
Stay active during the day: Regular exercise can help improve your sleep quality. Try to stay active during the day by exploring your destination or participating in activities that you enjoy.
Consider bringing your own pillow: If you have trouble sleeping on unfamiliar pillows, consider bringing your own travel pillow for added comfort.
Bring a familiar scent: Bringing a familiar scent from home, like a small pillow or a sachet of lavender, can help create a calming and comforting environment in your new bed.
Mimic your sleeping environment: Try to recreate your usual sleeping environment as much as possible, and also stick to your normal bedtime routine. This might include using the same pillow or blanket, or sleeping with a white noise machine or earplugs if that's what you're used to.
Try acupressure: Applying gentle pressure to certain acupressure points on your body, such as the base of your skull or the insides of your wrists, can help promote relaxation and better sleep.

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