Sleep well on holiday and when travelling - how to get a good night's sleep anywhere!

A holiday is supposed to relax and recharge your batteries. But who hasn't experienced it: you're in a marvellous place, but sleep just won't come. Unfamiliar beds, time differences and noise can disturb your well-earned sleep. But don't worry! With a few simple tips, you can get a deep and restful sleep while travelling.

Travelling takes us out of our comfort zone, which can be great for new experiences but challenging for sleep. Common sleep disruptors when travelling are:

• - Unfamiliar surroundings:New sounds, smells and lighting conditions.
• - Jet lag: Time differences disrupt the internal rhythm.
• - Stress and excitement: Anticipation or travelling stress can make it difficult to relax.
• - Uncomfortable sleeping places: From hard hotel mattresses to wobbly aeroplane seats.

Luckily, you can sleep better with a few hacks - no matter where you are!

Pack these basics to be prepared for any sleep situation:

• - Sleep mask: Blocks out distracting light.
• - Earplugs or noise-cancelling headphones: Perfect against noise.
• - Travel neck pillow: For comfortable sleeping on the plane or train.
• - Essential oils: Lavender oil can have a calming effect.
• - Travel bed linen: For a homely feeling in unfamiliar beds.

• - Similar bedtimes to those at home.
• - A relaxing ritual, e.g. reading or meditating before going to bed.
• - A little physical exercise during the day to help you feel tired in the evening.

The following applies when travelling to other time zones:

• - Adapt to the new time zone as early as possible.
• - Spend time in daylight to regulate your internal clock.
• - Avoid coffee and alcohol, especially just before going to bed.
• - If necessary, you can use melatonin to adjust your rhythm (after consulting a doctor).

Even if the environment is new, you can optimise it:

• - Darkness: Close curtains or use your sleep mask.
• - Quiet: Use earplugs or soothing sounds such as a white noise app.
• - Cool temperature: Keep the room pleasantly cool (approx. 18-20 °C).
• - Your own pillow: If there is space in your luggage, it helps to take a familiar item with you.

When travelling by plane, train or bus:

• - If possible, book window seats to lean against.
• - Avoid screen time before sleep - the blue light mode on your mobile phone can help.
• - Drink enough water to avoid dehydration.

• - Try breathing techniques such as the 4-7-8 method: inhale for 4 seconds, hold your breath for 7 seconds, exhale for 8 seconds.
• - Relaxation apps such as Calm or Headspace can help you to calm down.
• - If sounds have a calming effect, use sounds of nature or soothing music.

Whether you're planning an exciting city break or a quiet beach holiday - with a few small adjustments, you can ensure that you get a good night's sleep on the road. After all, you can only get the most out of your trip if you sleep well.

Try out these tips on your next adventure - and enjoy the luxury of restful nights, wherever you are.