How to fall asleep anywhere this half term – including upright plane seats, bumpy car rides and unfamiliar hotel beds

The Sun

7 days ago

WE all function better after a decent night's sleep, but sometimes life gets in the way and we simply can't bank the hours of shut-eye we need to feel energised, upbeat and alert.
Getting up at the crack of dawn for an early morning flight, long train journeys on uncomfortable seats, and staying in unfamiliar hotel beds can make it difficult to get the slumber we want.
We may even find it hard to squeeze in a daytime nap on the sofa or in the car when our bodies are crying out for some more rest.
Joshua Piper, sleep clinician at Resmed UK, tells Sun Health: 'Whether you're on a plane, in a hotel or trying to sneak a power nap in the car, falling asleep away from home can be tricky.
'Thankfully, there are some sneaky little tips that can help you to sleep, no matter your location.'
In a hotel bed…
7
YOU'VE splashed out for a trip overseas, staying in a nice hotel with a bed that's far more luxurious than the one you have at home.
Yet for some reason, your sleep couldn't be worse. Sound familiar? You're not alone.
Research by the Sleep Foundation found that the majority of people get less sleep in hotels than at home.
When asked where they slept best, a measly 13 per cent of people chose hotels compared with 65 per cent who chose their own bed.
Plus, only 54 per cent of people questioned said they got seven hours of sleep a night in a hotel.
'Hotel rooms can throw sleep patterns off with bright lighting, unfamiliar beds, and that 'not-quite-home' vibe,' says Joshua.
'Even if the bed is great, your brain is subconsciously on alert. It's called the 'first night effect'.'
'One half of your brain stays more vigilant in a new setting as a survival mechanism, especially during deep sleep stages,' adds Jules Goldberg, an expert in sleep health and technology and founder of sleep tech brands, Sleepwave and Snorelab.
Jet lag can play a role, but your production of the sleepy hormone melatonin can take a hit regardless of timezone.
Routine is key here, according to Joshua.
'Keeping your bedtime routine the same, even on the road, is one of the simplest ways to ease into sleep,' he says.
'Brush your teeth, do your skincare routine, read your usual two pages of a book. Do whatever tells your brain 'it's time for bed'.'
Jules adds: 'Keep the room cool and dark. Try setting the temperature to around 18C, which is ideal for sleeping.
'And if the curtains don't quite cut it, a sleep mask can help you block out the light.'
She also suggests bringing something familiar to the hotel.
'Whether it's your pillowcase or a small item from home, that sense of familiarity can help signal to your brain that it's time to switch off,' she says.
On a plane…
7
A LONG journey means a long snooze, right? Well, it's not quite so easy.
Joshua says that sensory overload can make sleep very difficult.
Think loud noises, people talking and unless you've splashed out for business class, you'll likely be in an upright, uncomfortable seat too.
Where possible, select your seat in advance - and choose wisely.
'A window seat away from foot traffic helps, and sitting over the engine can provide that steady white noise effect,' says Joshua.
Aim to keep your sleep short too - around 20 minutes maximum. You want to feel refreshed, not groggy
Jules GoldbergSleep expert
The exact location of over-engine seats varies, but they're typically in the middle, near the wings of the plane, or to the rear of the plane.
'Eye masks, neck pillows, warm socks and a blanket go a long way too,' says Joshua.
'And a proper travel pillow can stop your head from nodding and waking you up repeatedly,' adds Jules.
Wear loose clothing when you fly so that your movement isn't restricted.
And if you have time before a flight, try to squeeze in some exercise, such as a brisk walk, jog or gym session.
Research published in the journal Advances in Preventive Medicine found that exercise improves sleep quality and duration.
In the car…
7
MUCH like in a plane, if you have a long car journey ahead, you might be planning a little sleep, if the driver doesn't mind you dozing off!
For a decent rest, recline your seat slightly.
'Being fully upright makes it harder for your body to enter proper rest,' says Jules. 'Even 15 to 20 degrees helps.'
As for background noise, go for calm, instrumental music.
'Ambient playlists work best,' says Jules. 'But if you prefer, choose a chatty radio station as this may help you to drift off.
'Aim to keep your sleep short too - around 20 minutes maximum. You want to feel refreshed, not groggy.'
Whatever you do, make sure you're safe and stay belted if you're in a moving vehicle.
On the sofa…
7
BIG night ahead and want to bank some sleep so you can stay awake into the early hours?
'If you're going for a tactical 3pm sofa snooze, aim for it to be around 20 minutes,' says Joshua.
'This is typically enough to recharge without dipping into deep sleep.
'Most of us take eight to 10 minutes to drift off, so set an alarm accordingly.'
While you can't force sleep, you can create a peaceful, sleep-promoting environment.
'Even if you don't fall fully asleep, a period of restful stillness can recharge you enough to feel sharper and more energised,' Jules says.
'Dim the lights as bright light confuses your internal clock, and do a short breathing exercise or body scan to calm your system.'
We tested 10 sleep aids to see which ones really work
By Alice Fuller, Health Features Editor
FROM magnesium to meditation, there are hundreds of alleged tricks to help you get a good night's sleep.
But which ones really work, and which ones are a waste of time and money?
As a team, we put 10 of the most popular to the test.
Some had us nodding off within minutes of hitting the hay. Others, not so much.
If you're one of the 16million Brits with insomnia or other sleep troubles, here are some products and lifestyle tweaks you might want to try - and the ones you're better off without…
ASHWAGANDHA - 5/5
LACTIUM AND LACTOFERRIN - 0/5
BLACKOUT SLEEP MASK - 4/5
INFRARED SAUNA - 3/5
NO BOOZE - 3/5
MEDITATION APPS - 3/5
SLEEPY GIRL MOCKTAIL - 3/5
DIGITAL DETOX - 2/5
WARM FEET - 5/5
SLEEP GOGGLES - 4/5
You can read our full verdict here.
In the journal Annals of the New York Academy of Sciences, mindfulness activities like body scans were shown to help improve sleep quality and even reduce some sleep issues.
A body scan involves focusing on a spot on your body, such as your right foot, and noticing how it feels or if there is any pain or tension.
Then, you move on to another area until you've covered your entire body.
By this point, you're hopefully drifting off - or already asleep!
On a boat…
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WHETHER it's a cruise ship, ferry or commuter boat, trying to catch some Zzzs on the water isn't always smooth sailing.
'With long-term motion comes some detriment,' says Joshua.
'Motion sickness has been shown to have negative effects on sleep duration and quality.
'This often creates a vicious cycle, as sleepiness increases the risk of motion-related illness.'
The best thing you can do is maintain a consistent sleep schedule, sticking to your wind-down activities like normal to prepare your body for sleep.
For me, the bedroom is for sleep and, if the stars align, sex! That's it. No TV, no laptop, no doom-scrolling. Otherwise, your brain won't associate that space with winding down
Joshua PiperSleep clinician
Avoid using screens before hitting the hay as this can exacerbate the symptoms of motion sickness as your brain is receiving conflicting signals from your eyes and inner ear about movement.
But, boat sleeping isn't all bad. Joshua says that the gentle rocking can actually help support sleep.
'Plus, quite often, being at sea means you are governed by natural light, which can have positive effects on sleep as you align more closely to your natural circadian rhythm, aka your body clock,' he adds.
'We also tend to have reduced noise pollution and other environmental disturbances.
'Just make sure everything is tied down!'
In your own bed…
7
WE all want to get good sleep at home.
While the NHS recommends we get seven to nine hours of sleep each night, half of Brits don't get nearly enough, according to research by YouGov.
More than a third (34 per cent) struggled to drift off three or more times a week, and almost half (44 per cent) have called in sick to work because of extreme tiredness, research by Resmed shows.
Making your bedroom a sleep sanctuary goes a long way in improving your shut-eye.
'It's about giving your brain the right signals,' Joshua says.
'For me, the bedroom is for sleep and, if the stars align, sex! That's it. No TV, no laptop, no doom-scrolling.
'Otherwise, your brain won't associate that space with winding down.'
You also don't need to spend thousands of pounds on blackout blinds or fancy gadgets.
'Start with small steps, like an eye mask, a bit of down time before bed, even dimming the lights,' he adds.
'Stick to the same wake-up time (on weekends too) and get some morning sunlight.
'It's the best natural reset for your body clock.'