Sleeping well on holiday and whilst travelling – How to get a good night’s sleep wherever you are!

A holiday is meant to be relaxing and to recharge your batteries. But we’ve all been there: you’re in a dream location, but sleep just won’t come. Unfamiliar beds, jet lag and noise can disrupt your well-deserved sleep. But don’t worry! With a few simple tips, you can enjoy a deep and restful sleep even when you’re away from home.

Travelling takes us out of our comfort zone, which can be brilliant for new experiences but challenging when it comes to sleep. Common factors that disrupt sleep whilst travelling include:

• - Unfamiliar surroundings: new sounds, smells and lighting conditions.
• - Jet lag: Time zone changes disrupt your body clock.
• - Stress and excitement: Anticipation or travel-related stress can make it difficult to relax.
• - Uncomfortable sleeping arrangements: From hard hotel mattresses to wobbly aeroplane seats.

Fortunately, with a few handy tips, you can sleep better – no matter where you are!

Pack these essentials so you’re prepared for any sleeping situation:

• - Sleep mask: Blocks out distracting light.
• - Earplugs or noise-cancelling headphones: Perfect for blocking out noise.
• - Travel neck pillow: For a comfortable night’s sleep on a plane or train.
• - Essential oils: Lavender oil can have a calming effect.
• - Travel bed linen: To make you feel at home in unfamiliar beds.

• - Go to bed at similar times to when you’re at home.
• - A relaxing bedtime routine, e.g. reading or meditating before going to bed.
• - A bit of physical activity during the day to help you feel tired in the evening.

When travelling to different time zones, the following applies:

• - Adjust 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 your surroundings are new, you can make them more conducive to sleep:

• - Darkness: Close the 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’s room in your luggage, it helps to take a familiar item with you.

When travelling by plane, train or bus:

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

• - Try breathing techniques such as the 4-7-8 method: breathe in for 4 seconds, hold your breath for 7 seconds, breathe out for 8 seconds.
• - Relaxation apps such as Calm or Headspace can help you wind down.
• - If sounds have a calming effect, try nature sounds or soothing music.

Whether you’re planning an exciting city break or a peaceful beach holiday – with a few small adjustments, you can ensure you get a restful night’s sleep whilst travelling. After all, only those who sleep well can make the most of their trip.

Give these tips a go on your next adventure – and enjoy the luxury of a good night’s sleep, wherever you are.