Sleep well on holiday: tips for maintaining a healthy sleep schedule when away from home

Trips abroad, staycations and family holidays are all back with gusto this summer. Whether you’re planning to finally go to that far flung destination for two weeks away or head to the countryside for a couple of nights, a change of scenery is the perfect way to relax.

However, with holidays and a change of schedule also comes the risk of falling into unhealthy sleep patterns and ruining your well-earned break. No one wants to splash out on a family trip to an exotic beach location only to be left feeling groggy and overtired the whole time…

To offer guidance for finding the right balance between fun and feeling your best this summer, Thomas Høegh Reisenhus, TEMPUR® sleep specialist and sleep counsellor, provides his expert tips: “Many of us are travelling long distances for the first time in years this summer. Whist the urge may be to throw caution to the wind and pack in as much fun as possible, the after-effects might not be so enjoyable,” says Thomas.

“There is no reason to restrict yourself; a holiday is all about indulging – eating a bit more, staying up a bit later, and having a bit more fun than you normally would. By knowing the pitfalls that lie ahead and how to avoid them however, it is easy to maintain a healthy sleep pattern while away so you can be energised for the fun-packed days ahead and avoid feeling exhausted on your return.”

Read on for Thomas’ tips to sleeping well while away this summer…

Jet lag prep

There is a basic principle that travelling east is worse for jet lag than travelling west. This is likely because the body’s circadian rhythm – i.e., your internal clock – finds it easier to delay bedtime than adjust to going to bed much earlier.

We can’t only travel west however, so if you are heading east this summer, some simple planning can minimise the dreaded effects of jet lag.

Firstly, avoiding jet lag starts on the jet itself, or even earlier. In the airport, avoid coffee and stimulants if you are hoping to sleep on your flight. Then, as soon as you get on the plane you should set watches and clocks to the time of the destination you are heading to and adjust sleep-wake and eating patterns according to that time. If you get on a plane in the afternoon and your destination is settling down for their evening meal, then make sure you eat as soon as possible and then head to bed.

Your evening routine can be mimicked even when aboard a plane. Bring comfortable clothes to act as pyjamas, travel sized versions of your skin care routine and even your favourite sleep mist. Brush teeth and refresh, then journal, read a book, or meditate as you normally would before bed, before  getting comfy, popping on an eye mask and dozing off.

Settle in

Our brains are hardwired to sleep more lightly when in new surroundings, so we are more ‘alert’. This biological response isn’t so necessary on holiday, but it does result in broken sleep for the first few nights in a new location.

To avoid this issue, a good trick is to replicate your home sleep environment as much as possible. If you usually sleep with the door to your right, sleep on that side of the bed when away. Bring a scent that reminds you of home, whether a perfume or a fresh t-shirt that smells of your bedsheets, that will also signal familiarity to your brain and allow it to relax in the new space. And if you have a favourite pillow, pack a travel version of it to ensure comfort levels are just the same as at home.

Finally, recreate your usual bedtime routine as much as possible – similar to preparing for bed on a plane. Going through the motions will tell your brain that sleep is coming and send sleep-cues to your body, making falling and staying asleep easier to achieve.

Holiday foodies

One of the highlights of travelling is trying new cuisine and letting loose a little. Overeating will have adverse effects on sleep but that doesn’t mean you can’t enjoy yourself if you are hoping to sleep well.

If going all out at mealtimes is on your holiday bucket list, try to enjoy a big meal with lots of exciting food at lunch time instead of dinner. Complex foods, if eaten just before bedtime will keep your body busy trying to digest them and will keep you longer in the REM (rapid eye movement) state of sleep – where you experience more vivid dreams – thus, increasing the risk of bad dreams and interrupted sleep.

Snacking on foods that are rich in naturally occurring sleep-promoting chemicals such as melatonin and magnesium, which promote sleep and muscle relaxation, is for a good way to boost the circadian rhythm whilst on holiday. Try a bowl of cherries by the pool or a refreshing banana and strawberry smoothie for a holiday snack with hidden benefits!

Drinking limits

Enjoying a fruity cocktail or a glass of wine is a holiday indulgence many of us look forward to.

However, although alcohol may help you feel sleepy or help you drift off quicker, it actually has stimulant as well as sedating effects. The consumption of alcohol has continually been linked to poor sleep quality and quantity, disrupting natural sleep cycles.

Again, indulging earlier in the day and easing up in the hours before bed is a good way of enjoying yourself without having to compromise a healthy sleep schedule. Enjoy a pina colada on the beach and then switch to mocktails at dinner for all the taste and none of the headache.

Another tip is to have a glass of water for every alcoholic drink consumed. This means you won’t become dehydrated whilst drinking, as alcohol is a diuretic, causing you to visit the bathroom more frequently and lose more water. Hydrating on holiday is a must for overall health as traveling and new climates can easily dehydrate the body, resulting in sluggishness and fatigue; not what you want during your well-earned time away!

Hit snooze

Sleep is definitely one of the biggest perks of a holiday. No early morning alarm to jolt you out of your dreams means you can sleep for as long as your heart desires. If you are away and have travelled west, then you can lie in and still be one of the first up due to the time difference – perfect for getting to the attractions before the crowds descend.

Aim to stay within an hour or two of your normal wake and sleep times. This way, when you go home, your body won’t be too thrown off its routine. Even on holiday, a consistent wake up and bedtime is a good idea for you to feel rested and energised for the day ahead.

Enjoying an afternoon siesta is another holiday perk and actually works with our bodies’ natural energy dip in the early afternoon. Take full advantage of the free time to enjoy an afternoon nap and rest your body; just make sure not to nap too late in the day and disrupt your night-time sleep pattern.

Heating up

When possible, avoid using air conditioning at night when in a warmer climate as the harshness of the cold air can cause you to become sniffly – not a souvenir you want to bring home!

Natural ventilation is always best. Use fans if the noise doesn’t bother you or open windows and doors to create through drafts. Do make sure, however, that there is a mesh covering over any open windows to keep bugs out.

Sleep in breathable cotton bedding and pyjamas that will allow the air to circulate and also draw moisture away from your body.

If you stayed out in the sun for a little too long and now have sunburn, make sure to cool the room before bed. The optimum bedroom temperature for sleep is around 16-18°C and the cool sheets will feel good on your heated skin, allowing you to drift happily off to sleep.

For more information on TEMPUR®, visit www.tempur.co.uk

About Lisa Baker, Editor, Wellbeing News 4214 Articles
Editor Lisa Baker is passionate about the benefits of a holistic approach to healing. Lisa is a qualified Vibrational Therapist and has qualifications in Auricular Therapy, Massage, Kinesiology, Crystal Healing, Seichem and is a Reiki Master.