Strategies for Ensuring a Sound Slumber During Vacation, As Recommended by Sleep Specialists at Simba
Improving Holiday Sleep: Expert Tips for Comfortable Rest
Sleep is the foundation of a good holiday, according to Lisa Artis, deputy CEO of The Sleep Charity. However, disrupted sleep can ruin the entire experience for many travelers. To help combat common holiday sleep disruptors, experts from Simba and The Sleep Charity have shared practical tips focused on improving comfort and managing environmental factors.
Managing Noise Effectively
Simple hacks can make a significant difference in managing noise during your holiday. Slip a clean sock over a ticking clock to muffle the sound, or play white, pink, or brown noise through your phone to mask disruptive street or neighbor noise. Brown noise, in particular, is effective for blocking sudden interruptions during sleep [1].
Checking Mattress Quality in Advance
Before booking accommodation, it's essential to inquire about the type of mattress offered (firm, soft, memory foam, hybrid). Since mattress comfort varies individually, ensuring a mattress suits your preferences can prevent discomfort that disrupts sleep [1].
Adjusting Your Sleep Schedule
Shifting your sleep timing gradually before flying can minimize jet lag. After arrival, getting outside in natural daylight can help reset your internal clock and staying hydrated throughout the journey is also recommended [3].
Maintaining Routine on Staycations
Sticking to regular bedtimes even when on holiday locally can help keep your sleep rhythm consistent [3].
Considering Your Sleep Environment
Optimizing comfort is crucial for a good night's sleep. If possible, bring or request your preferred bedding accessories, such as pillows or duvets. Simba highlights the importance of quality mattresses and supportive pillows for good sleep, which can affect mood and cognitive function [2][4].
Other Practical Tips
- Lifting the center of a hotel pillow helps keep the spine aligned and sleep undisturbed.
- A rechargeable handheld fan is useful for traveling and cooling down a hotel room.
- A cooling gel pad can be used to cool down a bed in rented accommodation without air conditioning.
- Cooling down one's feet can help regulate body temperature and aid sleep. Trouser hangers with spring clips or hair grips can be used to block early light.
- The Tommee Tippee portable blackout blind is suggested for blocking light in a hotel room. A portable blackout blind can also block out early morning or evening light.
Following these expert suggestions can help alleviate common holiday sleep disruptors like noise, unfamiliar beds, and jet lag, supporting better rest and recovery while away from home.
It's worth noting that 72% of Brits report that poor sleep has disrupted at least one trip away, and 42% of travelers struggle to sleep on planes. Additionally, 30% of travelers admit being more irritable when they're tired on holiday. Therefore, prioritizing a good night's sleep can significantly enhance your holiday experience.
[1] Simba Sleep (2021). Sleep Tips for a Better Holiday. [online] Available at: https://www.simbasleep.com/blog/sleep-tips-for-a-better-holiday
[2] The Sleep Charity (2021). Sleep and Mental Health. [online] Available at: https://www.thesleepcharity.org.uk/information-advice/sleep-and-mental-health/
[3] The Sleep Charity (2021). Jet Lag and Sleep. [online] Available at: https://www.thesleepcharity.org.uk/information-advice/jet-lag-and-sleep/
[4] Simba Sleep (2021). The Best Pillows for Different Sleeping Positions. [online] Available at: https://www.simbasleep.com/blog/best-pillows-for-different-sleeping-positions/
- Incorporating sleep-friendly items such as preferred pillows or duvets into your travel accommodations can contribute to health-and-wellness during your holiday, according to experts.
- Maintaining a routine in terms of sleep schedule and lifestyle can promote better sleep quality and contribute to the overall well-being during both holidays and staycations.
