Are you planning a getaway this summer? While the idea of a relaxing holiday can be exhilarating, many of us often face challenges when it comes to getting a good night’s sleep in unfamiliar surroundings. Whether you’re camping, staying in an Airbnb, or indulging in a luxury hotel, adjusting to a new sleeping environment can disrupt your much-needed rest.
In this article, sleep expert Dr. Emily Carter shares seven practical tips to help you sleep soundly while on vacation and ensure you return rejuvenated.
Why Is It Difficult to Sleep in an Unfamiliar Place?
Sleeping in a different environment can make it harder to fall asleep and achieve restful sleep. Our subconscious often struggles to relax fully when we find ourselves in new surroundings, making us more susceptible to waking up from unfamiliar noises. Additionally, differences in bed comfort and bedding materials can impact sleep quality.
If you’re in a warmer location, the heat can further hinder your ability to sleep well. Conversely, overly cold accommodations, possibly due to excessive air conditioning, can also disrupt your sleep.
Tips for Achieving Quality Sleep on Holiday
- Choose Your Sleeping Location Wisely
The environment where you sleep significantly affects your sleep quality. If you’re staying in a busy area or crowded campsite, noise and light pollution can be disruptive. If you’re booking a hotel, consider requesting a quieter room located away from bustling streets and entertainment areas. Similarly, if you’re in a caravan or holiday park, opt for accommodations situated away from high-traffic zones. - Bring an Eye Mask
Darkness is crucial for promoting melatonin production and preventing early awakenings due to bright sunlight. Hotel curtains may not always provide adequate darkness, and tents or caravans often let in early morning light. A good eye mask is a portable and cost-effective solution to block out light and ensure a restful night. - Maintain Your Bedtime Routine
Sticking to a regular sleep schedule helps regulate your body’s circadian rhythm. While it may be challenging with holiday activities, try to keep a consistent bedtime that allows for fun but also prioritizes sleep. Consider incorporating relaxing activities like deep breathing, reading, or taking calming baths to help prepare your body for rest. - Pay Attention to Bedroom Temperature
The temperature of your sleeping environment can significantly impact your sleep quality. Studies suggest that the ideal room temperature for sleep is around 18 degrees Celsius, although personal preferences may vary. If your accommodation has air conditioning, setting it between 16-20 degrees can enhance comfort. Conversely, if you’re camping, be prepared for cooler temperatures at night by having an extra blanket on hand. - Pack Earplugs
Despite your best planning, you can’t control all the noises that might disrupt your sleep. Earplugs can be a simple yet effective way to block out unwanted sounds. Make sure to test a few pairs beforehand to find a comfortable fit. - Consider Bringing Your Own Pillow
If space allows, take your usual pillow with you. Hotel pillows often differ in material and firmness from what you’re accustomed to, which can affect your sleep. Some hotels even offer a pillow menu, so take advantage of that option if available. - Use a Sleep or Pillow Spray
Sleep sprays with calming scents like lavender or chamomile can promote relaxation and improve sleep quality. If you regularly use such sprays at home, bringing one along can help create a familiar bedtime routine even in a new environment.
Additional Holiday Sleep Tips
A holiday is a perfect opportunity to recharge, making quality sleep essential during your time away. For more insights on achieving restful sleep, check out our post on snoring and sleep or learn how to use a stop snoring mouthpiece to improve your sleep quality.
If you’re having persistent sleep issues, you might find our blog on the assistance you need for restful sleep helpful, as well as our FAQ resource for more tips specifically tailored for various situations.
To Summarize:
Getting quality sleep while on holiday is achievable with a few strategic adjustments. By carefully selecting your sleeping environment, maintaining your routine, and utilizing helpful tools like eye masks and earplugs, you can enhance your holiday experience and return home feeling refreshed. Enjoy your getaway and sweet dreams!