With the summer holidays coming up so soon, Brits are eager to jet off abroad to warm weather destinations far and wide. However, beating jet lag and getting a good night’s sleep is something that can (quite literally) keep holiday goers up at night.
That’s why, Dr Hana Patel, sleep expert at Time4Sleep, in collaboration with travel insurer Total Travel Protection, shared her top tips to manage sleep issues while travelling. Specifically, the expert emphasised the importance of one habit that she referred to as her “golden rule” for travel.
She explained: “We need less sleep as we age, in contrast to newborns, who spend 16-20 hours in sleep each day, adults need only about eight hours of sleep. Many elderly people may struggle to obtain those eight hours in one go, because our sleep patterns change as we age.”
“The problems of jet lag can last for over a week if the flight crosses 10 time zones or more. I would recommend travellers try to reduce or be aware of your caffeine, alcohol and sugar intake before you travel, as they make it harder for your body to adjust.
“If I had to give one golden rule for better sleep while travelling, it would be to try and act as if you have been living in the new time zone all along, don’t change what you would do.”
Consistency is key when trying to adjust your body clock, so Dr Patel suggests mirroring your usual schedule as closely as possible.
She said: “Try to keep to your same routine as you would at home, try and have things that remind you of home, such as the same body lotion or perfume, and try to keep worries to a minimum.”
These small touches can offer comfort and help reinforce your normal sleep-wake rhythm in unfamiliar surroundings.
But the guidance isn’t limited to daytime activities; what you consume in the hours leading up to bedtime can greatly impact your sleep.
Dr Patel recommends avoiding certain things entirely: “Try not to drink too close to bedtime, and avoid heavy meals, caffeine, and alcohol at least three to four hours before bedtime.”
Instead, opt for a light snack — something like a banana or a few nuts — which may help increase melatonin levels naturally.
Staying hydrated throughout the day is also essential, so it’s always helpful to be a little extra mindful of water intake during a trip abroad.