When on holiday it’s often quite difficult to nod off at night due to the unfamiliar surroundings. So what can be done to help with getting to sleep on holiday?
Pillows
If possible, pack your own pillow so you have a familiar comfort with you. If this isn’t possible, and space in your suitcase is limited just slip your regular pillow slips in with your packing. They don’t take up much space and bring a familiar bedroom fragrance with you.
Room Temperature
The temperature of the room might differ from that at home. Apparently, people have a better night’s sleep if the room is slightly cooler. Aim for between 60 and 67 degrees Fahrenheit or 15.5 to 19.4 Celsius.
Some rooms won’t have air conditioning to allow people to control the heat. In this case, a practical solution is to use an electric fan to create a breeze (especially on a still night). However, don’t just blow the hot air around, put a large container of ice in front of the fan to cool the circulating air down.
If you are a sleeper who likes to find the cold side of a pillow. In warmer weather pop it in the fridge an hour before going to bed to make it stay colder for longer.
If the pillows on the bed are a pain, try rolling up a hand towel and placing it under the neck for support.
Over-eating
Also, while enjoying holidays people can tend to either overeat at the ‘all-you-can-eat buffet’ or can suffer heartburn or acid reflux when they are not used to such rich food. For those suffering, a simple solution is to elevate the top end of the bed. This can be done by either physically raising the bedstead or by using additional pillows to allow you to sleep more propped up. This position helps to restrict stomach acids flowing up the oesophagus.
Some mattresses away can aggravate backaches. The top two positions for people who experience back pain are either to sleep on your side or your back. Whichever you choose to bring relief. What is important is to keep a neutral spine position and not arch it. If you are opting for the side, it is recommended to pop a cushion or pillow between the knees. This should help keep the top leg level and stop the back from arching. When sleeping on your back, try to sleep without a pillow under your head. If you can, choose one that has a trivet to allow space for the neck, so the back remains straight.
Avoid technology
Finally, when retiring to bed, avoid checking emails on a phone or tablet as the blue light stimulates the brain. It is best to check them two hours before bed. If you must check at bedtime pick the setting on the screen’s brightness that cuts out blue light. The brown sepia tones can sometimes take a few days to get used to but will help your brain and body relax. All of these tips can hopefully help with getting to sleep on holiday. Many of the tips can also work at home on the occasional hot night.
