Top tips for getting a good night's sleep while on holiday

·2-min read

After a challenging few years, many people are excited to be able to travel again.

Yet, for many of us, being able to unwind and get a good night's sleep after a long trek is very difficult.

"If you've ever noticed that you don't sleep as well in a hotel, you're not alone," said resident expert for sleep technology firm Simba (, Hope Bastine. "Scientists recognised the 'first night effect' over a decade ago, where one-half of the brain unconsciously acts as a 'night watchman' and stays more alert when in unfamiliar surroundings."

With this in mind, Hope has offered up her top tips for mitigating the snooze blues while you are away.

White noise isn't only for babies

"Mask new sounds with a white/pink/brown noise, if you don't already use some sort of relaxation music before bed," she advised.

Make the unfamiliar familiar

Be sure to scope out and research the area you are staying in.

"You can do this with online maps or hop onto YouTube to enjoy a City Walk or Walking Tour of your destination (don't forget to listen in for the soundscape too)," said Hope, adding that it's also a good idea to scout out bedrooms that radiate safety and snugness when researching places to stay. "If you're in a hotel, don't be afraid to ask for alternative pillows or duvets - many places have menus now!"

Micro-adjust your sleep cycle

Depending on where you are travelling to, consider adjusting your bedtime by 15-30 minute increments every couple of nights until you match the new time zone for the smoothest adjustment process.

"Apply the same pre-sleep ritual that you do at home. The best way to hack good sleep is to stick to your routine, go to bed and wake up at the same time every day no matter where you are or what you are doing," the expert explained.

Keep active

Even though you may feel like sitting back and reading a book or watching TV, it's important to get your steps in when on a trip.

"It can be easy to let exercise slip when you're away, but keep it up. Whether it's exploring the local town or city to get your 10,000 steps in or a 30-minute run on the beach, you'll reap the sleep benefits," Hope added.

Our goal is to create a safe and engaging place for users to connect over interests and passions. In order to improve our community experience, we are temporarily suspending article commenting