Well, a good night’s sleep is the key to unlocking that dream, and science has some fascinating insights to help you achieve it, even across the pond!

Setting the Stage for Sleep

Light Matters: Just like everywhere else, we all have an internal clock, and sunlight exposure plays a crucial role in regulating it. According to a sleep science, we should aim to get some natural light soon after waking up. Conversely, dim the lights and avoid screens with blue light emission (phones, laptops) in the hours leading up to bedtime.
Temper Your Travels: Our bodies naturally cool down as we fall asleep. A slightly cooler room temperature (around 18°C) can create an ideal sleep environment. Consider keeping the thermostat a few degrees lower than usual or asking for a fan in your room.
Embrace Routine: Disrupting your sleep schedule can wreak havoc, even on holiday. Try to maintain a consistent sleep-wake schedule, even if it means adjusting slightly for time zone changes.

Creating a Sleep Sanctuary

Comfort is King (or Queen): Don’t be shy! Let the hotel staff know your preferences. Extra pillows, a specific mattress firmness, or blackout curtains can make a big difference.
Silence is Golden (or Use Earplugs): If noise is a concern, consider earplugs or a white noise machine to block out disruptive sounds.
Take a Dip: A relaxing bath before bed can lower your body temperature and signal to your body it’s time to wind down.

Calming Your Mind and Body with a Sleep Science

Power Down, Not Up: Avoid stimulating activities like watching telly or working on your laptop close to bedtime. Opt for relaxing activities like reading a book or taking a warm bath.
Leave Worries at the Door: Unresolved anxieties can keep you up at night. Jot down any worries in a notebook before bed to clear your mind and allow yourself to relax.
Embrace Relaxation Techniques: Practice light stretches, deep breathing exercises, or meditation before bed to calm your mind and prepare your body for sleep.

Bonus Tip: If jet lag is a concern, consider adjusting your sleep schedule gradually in the days leading up to your trip.

By incorporating these science-backed tips, you can transform your hotel room into a sleep sanctuary and ensure a restful night’s sleep, allowing you to wake up feeling rejuvenated and ready to explore the best of your holiday destination!

Sweet dreams!

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