For some people, the joy of a holiday is slightly dampened by the inevitable impacts holidaying can have on sleep. In fact, according to new research commissioned by sleep technology firm Simba has found that over three quarters of Brits 76% find that holiday travel affects their sleep, with over 2 in 5 UK adults finding that tiredness affects the first day of their holiday and more.<\/p>\n
Very relatable. The first day of every holiday for me seems to be experienced in a tired and wired daze.<\/p>\n
It doesn\u2019t stop there, though. In fact, this tiredness can reoccur once you\u2019re back home in what sleep experts have dubbed a \u201cHoliday Sleep Hangover\u201d.<\/p>\n
According to Lisa Artis, Deputy CEO of Simba\u2019s charity partner, The Sleep Charity, the \u201choliday sleep hangover\u201d describes the lingering effects of travel-related sleep disruption caused by early airport starts and poor in-flight sleep to unfamiliar hotel rooms, changing time zones and disrupted routines<\/p>\n
But unlike a traditional hangover, it can strike twice: \u201conce when you arrive on holiday and again when you return home.\u201d<\/p>\n
\u201cThe holiday sleep hangover has become the hidden physical and mental cost of modern travel,\u201d says Artis.<\/p>\n
\u201cSleep disruption usually starts much earlier and can continue long after you\u2019ve unpacked your suitcase. It\u2019s the combination of lost sleep, changes to routine and, for some travellers, jet lag that can leave people feeling out of sync for days.\u201d<\/p>\n
Additionally, if you\u2019re a sucker for an early flight so you can \u201cmake the most of the day\u201d once you arrive at your destination, you may be doing yourself a disservice, Artis warns, saying: \u201cIf you\u2019re up at 3am for an airport transfer after a restless night\u2019s sleep, you\u2019re already asking your body to function on less recovery than it normally would. That sleep debt can follow you into the first few days of your trip.\u201d<\/p>\n
\u201cIt can be tempting to over-optimise the night before you travel. But trying to force a really early night can make it harder to switch off,\u201d she explains.<\/p>\n
\u201cYou end up clock-watching and feeling more alert.\u201d<\/p>\n
Instead, she recommends keeping your usual evening routine calm and consistent.<\/p>\n
According to Lisa, the most effective approach is getting back to a consistent routine as quickly as possible. That means returning to regular bedtimes, exposing yourself to daylight during the day and avoiding the temptation to stay up late to prolong the holiday feeling.<\/p>\n
\u201cYour sleep environment can help speed up recovery. When you\u2019re trying to get your routine back on track, comfort and temperature become important,\u201d adds Arts.<\/p>\n
\u201cIf you\u2019re waking because you\u2019re too hot, too cold or uncomfortable, it can make recovery feel slower.\u201d<\/p>\n