How to get a good night’s sleep while travelling

Make the most of your trip away by ensuring you get enough sleep to power you through the day.

Whether at home or travelling, a good night’s sleep is essential to getting the most out of the day.

However, that can be made all the more difficult when you’re on the road, in a new time zone and a new bed.

With the help of Prof David Hillman from The Sleep Health Foundation with travel-booking website KAYAK, here are some tips to sleeping easy on your travels.

Take short naps if you’re desperate

A little snooze can help you get in sync with the local time, but keep it a maximum of 30 minutes or you’ll just prolong the jetlag.

Bask in some sunlight during the day

A good ol’ dose of sunshine on your skin will help reset your body clock so you sleep better at night.

Do some light exercise

A workout will not only help stretch and revitalise your body after a long flight, it’ll also tire you out so you’re more likely to sleep at night.

You don’t need to run a marathon to feel the benefits either – just opting for a walking tour over a bus tour is sufficient, but don’t exercise too close to bed time.

Prep your room for sleeping

While most hotel rooms are usually well soundproofed, use the ‘do not disturb’ sign to prevent unwanted interruptions.

Earplugs are also handy, as are eye masks to help block out disruptive light.

Just as important as silence and darkness is the temperature – a cool atmosphere and fresh air can have a huge impact so be sure to open a window or adjust the air conditioning if need be.

Ban technology before bed

Stimulating activities and bright screens from using smartphones and computers supress the hormone that makes us sleepy.

Avoid using them an hour or so before bedtime.

Opt for water over wine

Avoid alcohol for at least four hours before bed – it will disrupt your sleep during the night.

While tea, coffee and alcohol may help you relax, it will make it harder to stay asleep.