sleepWith restrictions requiring travellers to self-isolate gradually being eased, a growing number of Brits are making plans to head overseas on holiday following close to 18 months of travel turmoil.

Many leading travel agents have published lists of countries marked ‘green’, where travellers don’t have to self-isolate on their return to the UK, and ‘amber’, meaning those who are fully-vaccinated don’t have to self-isolate.

For many, it means a return to sun, sea and sand as schools across the country close for the summer.

But for others, it could also mean the start of difficulties sleeping due to hot temperatures at night, unfamiliar surroundings and uncomfortable mattresses and bedding.

To help Brits make the most of their time away, The Sleep Charity has published its top five tips for nodding off while on holiday.

  1. Take your own pillow – Not only is it familiar, but it will provide the comfort and support you need to allow you to get a good night’s sleep.
  2. Keep regular hours – Going to bed at the same time, even if it’s later than at home, will help your body develop a rhythm over the course of a week or two weeks away.
  3. Burn some energy – it may be tempting to sit with a book all afternoon but try to spend at least 30 minutes each day walking or swimming.
  4. Take time to wind down – Spend at least 15 minutes before bedtime relaxing and winding down.
  5. Get the right temperature – Most modern hotel rooms allow you to control the temperature, but don’t just go as cold as you can. The optimum for sleep is between 16 and 18 degrees.

The Sleep Charity, incorporating The Sleep Council, provides advice and support to empower the nation to sleep better.

The Sleep Charity Deputy CEO Lisa Artis said: “Not sleeping well on holiday can make what should be a relaxing or fun-filled trip a much more arduous experience, especially for those travelling with families.

“Even the soundest of home sleepers can experience difficulties when they’re away from their creature comforts or experiencing high temperatures.

“We’ve published this simple guide to help Brits make the most of what will likely be their first holiday abroad in more than a year.”

For more tips for sleeping well on holiday, including advice on dealing with jet lag and minimising the stress of travel, click here: