As the year draws to a close, many find themselves yearning for one simple pleasure: a decent night’s sleep. Whether it’s visiting family or embarking on a post-holiday getaway, achieving restful sleep away from home can be challenging. While not every trip promises relaxation, experts suggest that a few strategic measures can enhance your chances of catching quality rest on the road.
Dr. Sutapa Mukherjee, a respiratory and sleep physician at Flinders University in Adelaide, notes that sleep challenges often begin before the journey even starts. “Between last-minute packing, finishing work, and early departures, you’re likely already a bit sleep-deprived,” she explains. This compounded with travel logistics can disrupt sleep hygiene, making the first night particularly tricky.
Understanding the First Night Effect
Dr. Moira Junge, a health psychologist and CEO of the Sleep Health Foundation, advises not to worry if you find yourself tossing and turning on the first night. “In sleep science, there’s a phenomenon known as ‘the first night effect.’ It’s common as your senses adjust to new surroundings,” she says. This adjustment period involves acclimating to different sounds, smells, and even the mattress, but Junge assures that adaptation occurs swiftly.
Maintaining Bedtime Rituals
Sleep experts emphasize the importance of maintaining bedtime routines, even when traveling. Mukherjee points out that while parents often ensure their children follow sleep rituals, adults can benefit from them too. For Sharlene Loo, a seasoned Emirates cabin crew member, her routine includes showering, skin care, and lying in an L-shape with feet elevated for circulation. She also uses a lavender pillow mist and reads a book of quotes to wind down.
Junge adds that waking up well is equally crucial. She follows the RISE UP method, which stands for Resisting the snooze button, Increasing physical activity, Showering, Exposing oneself to sunlight, playing Upbeat music, and Phoning a friend. These actions help combat sleep inertia and promote alertness after a rough night.
Adapting to New Environments
Traveling across time zones or into different climates requires additional strategies. Mukherjee stresses the importance of daylight for resetting the body clock. “Resist the urge to nap upon arrival and instead get outside if the sun is out,” she advises. Adjusting to time differences can take about a day per hour of difference, making apps like Timeshifter useful for gradual adaptation.
Temperature and Sleep
The ideal sleep temperature is around 17 to 19°C. Mukherjee explains that melatonin naturally lowers body temperature to facilitate sleep, but uncomfortable environments can disrupt this process. She recommends packing various sleepwear options and adjusting pre-sleep routines to the climate, such as taking a tepid shower if it’s hot or a warm one if it’s cold.
Blocking Out Distractions
Aging often increases sleep sensitivity, Junge notes. She suggests using ear plugs and eye masks, which can be inexpensive yet effective tools for blocking out noise and light. Additionally, while screens should be avoided before bed, Mukherjee sees no harm in using audio to fall asleep, provided there’s a sleep timer to prevent disturbances during natural sleep cycles.
The Power of Napping
Junge emphasizes the importance of not overthinking sleep, especially on holiday. “Don’t catastrophize or fret about the clock,” she advises. Observing naturally good sleepers, Junge finds that they rarely obsess over sleep. She suggests embracing the holiday spirit by relaxing, enjoying extra treats, and taking naps if needed. “Holidays are for relaxing,” she concludes, encouraging travelers to let go of optimization and enjoy their time away.
