Relaxation on vacation: Overcoming sleep disorders in unfamiliar surroundings

Holidays should be a time of relaxation and recuperation, but sleep disturbances in unfamiliar surroundings often lead to discomfort and fatigue.

Here are some tips to help you sleep better and wake up refreshed on vacation:

1. Maintain familiar rituals

Even on vacation, familiar sleep routines can help you fall asleep better. Bring your favorite pajamas, a pillow, or a blanket from home. These familiar items can provide a sense of security and comfort.

2. Minimize noise and light sources

Extraneous noises and light sources can disrupt sleep. Pack a sleep mask and earplugs to create a quiet, dark sleeping environment. A white noise machine or a white noise app on your phone can help mask distracting sounds.

3. Pay attention to sleep hygiene

Maintain a regular bedtime, even on vacation. Avoid heavy meals and caffeine close to bedtime. Relax before bed with a calming activity like reading or meditating.

4. Adjust the body

After a long journey, it can help to adjust to the new time zone. Spend time outdoors and take advantage of natural daylight to regulate your biological rhythm. A short nap can help overcome fatigue, but it shouldn't be too long.

5. Use relaxation techniques

Techniques such as deep breathing exercises, progressive muscle relaxation or gentle yoga exercises before bedtime can calm the body and mind and improve sleep quality.

6. Create a pleasant sleeping environment

If possible, choose accommodation in a quiet location with comfortable beds. A pleasant room temperature between 18 and 22 degrees Celsius also promotes better sleep.

Sleep disturbances on vacation are not uncommon, but with a few simple measures, you can significantly improve your sleep quality. Stick to familiar routines, create a quiet and dark sleeping environment, and adjust to the new time zone. With these tips, nothing will stand in the way of a restful night's sleep, allowing you to enjoy your vacation to the fullest.