Many people plan to take a break over the year-end period and lots of South Africans are travelling, whether locally or abroad. Dale Harley, Marketing Executive at Restonic, says that it can be tricky to get a good night’s rest during the festive season, but there are ways to improve your holiday sleep, whether you’re home or away.
Why we sleep poorly during the holidays
“Sleeping in a different bed while travelling can disrupt your sleep patterns,” says Harley. “There’s also what’s known as ‘first-night effect’, which is caused by part of your brain being more vigilant in a new environment to monitor your unfamiliar environment.”
At home, you might be affected by the stresses of hosting family or guests, which can be exacerbated by having to move things around and shift routines to accommodate additional people.
Children’s sleep might also be affected by the absence of their usual term-time routines and the excitement of the holidays, particularly around special days like Christmas (and staying awake to try to catch a glimpse of Father Christmas as he drops off gifts!).
Getting better sleep while travelling
- Go into your trip well rested. This is key to stress-free travelling. Avoid last-minute holiday panic by packing sooner rather than later. Make lists of what you need on your trip and check off items as you go. Get enough sleep the night before you travel – especially if you’re driving. If you are driving long stretches, be sure to take regular breaks – at least every two hours – and to pull off the road if you start to feel sleepy at any time.
- Go prepared. Consider taking noise-cancelling headphones and a comfortable neck pillow on the plane or in the car if it will help you to get some rest while travelling.
- Manage jetlag as best you can. If you’re going to be crossing multiple time zones, you might find it helpful to shift your bedtime leading up to the trip. Resist the temptation to crawl into bed when you arrive at your hotel. When you’re just too tired to function well, it’s okay to have a short nap.
- Manage your device time and coffee intake. Stick to your regular nightly rituals as much as possible. Don’t slip into bad habits just because you’re on holiday. Steer clear of the blue light emitted from electronic devices, like smartphones, laptops and tablets for at least an hour before you plan to go to bed. As Restonic sleep expert Dr Alison Bentley explains, blue light interferes with the production of melatonin, an important hormone that helps you to sleep.
- Take your own pillow. The Sleep Council notes that while you can’t take your bed with you on holiday, if possible, try to take your pillow. Not only is it familiar but it may provide the comfort and support you’re accustomed to, allowing you to get a better night’s sleep.
- Stay cool. Check the temperature, and if possible, adjust it. The right temperature for sleep is between 16-18 degrees.
Sleep tips for staycations
- Time-manage your social calendar: If you live with others, chat to them about a reasonable set bedtime for the holiday period. Be disciplined in not overcommitting yourself, and make sure you don’t leave social events too late, even if you don’t have to get up early the next morning.
- Balance festive foods. While the festive season tends to be about enjoying all the luxuries usually avoided during the year, making sure that you continue eating healthily in between (by including fresh fruits and vegetables and tempering how many sugary treats and how much alcohol you consume) will help you to sleep well and minimise morning-after regret. Treat yourself, but in moderation.
- Schedule downtime. Plan a day or two (or even a few hours, if that’s all that’s possible) for some time off. Take a 20-minute power nap to reset your system, improve your alertness, increase your motor performance and give you a spurt of energy.
- Make sleep part of your new year’s resolutions. “At Restonic, we talk about ‘the power of sleep’ and that’s because sleep underpins every aspect of health,” says Harley. “Why not prioritise your sleep in 2025, whether that’s resolving to create and stick to a bedtime routine, or to invest in a more comfortable bed that gives you better support.”