A good night’s sleep is extremely important whether you are away from home or in the comfort of your own bed. For holidays, business trips and our every day lives it is imperative that we wake up feeling well-rested and refreshed so that we can make the most of every day.
Travelodge understands this importance so they have had David Hillman put together his top ten tips to get the best night’s sleep. David Hillman is the Travelodge sleep expert and Chairman of the Sleep Health Foundation.
1. Set the mood for slumber
The best environment for sleep is achieved by turning off the lights and all other sensory stimulators, like TVs or radio, and closing blinds or curtains. The room should be dark and quiet.
2. Sleep in a clean and pleasant environment
A clear and undistracted mind is aided by an uncluttered and mess free room. Spend a few minutes every night tidying your bedroom before getting into bed. Don’t toss your clothes in a heap on the floor – instead hang them, fold them neatly in a pile or put them straight in the laundry basket.
3. Get the room temperature right
A good night’s sleep is affected by the right temperature in your room. A freezing cold bedroom at night is one of the worst things to put up with. An hour before you are ready for bed go and close the windows and adjust the air conditioner or heater, shut the door to keep in the heat and soak up the toasty warmth when you do hit the sack. You will sleep better when the temperature balance is right.
4. Avoid interruptions
Turn off the phone, or turn it to silent so you won’t be woken by a call or message. If you have a noisy partner, that you don’t want to kick out of bed, you can get ear plugs to block out the snoring and restless noises. Eye masks are another great sleep companion to block out light and movement, regardless of whether you are away or at home.
5. Choose the right bed and bedding
Beds and bedding are the most important ingredient to a good sleep. At Travelodge Hotels the beds and bedding have been specially selected to assist with a good night’s sleep. It’s also a good idea to get an expert to help you choose your mattress and pillow for a good sleep at home. You will be amazed by the difference!
6. Manage jet lag
Travelling across time zones can create difficulties with your body clock but there are ways that you can help it adapt more quickly. Adjust your watch and phone to the time at your destination as soon as you get on the plane. Try to eat and sleep at the times you will in your new time zone, this will assist with the adjustment process.
7. Bring a piece of home with you
Unfamiliar surroundings can be difficult regardless of how comfortable you can make them, which makes sleeping in them almost impossible. To try and alleviate the difficulty you should try to keep to familiar routines. Bring some things from home to help you relax and add familiarity to the new place. A photo, your favourite cup, your favourite book.
8. Wind down and relax before bed
Have some down time before bed. Set aside some time during the day or early in the evening to go over the events of the day and set up a plan of action for the following day. Try to avoid using the computer within an hour of going to bed. Pick up a magazine or read a book to help distance you from any problems. Exercise can work, but not too late in the evening. Find something that relaxes you!
9. Spend the right amount of time in bed
Most adults need about eight hours sleep every night. Fragmented sleep becomes a habit when you spend much more than eight hours in bed, which is a problem for a lot of poor sleepers.
Unless you have lengthy sleep requirements you should limit the time you spend in bed to no more than eight and a half hours. If you often take a long time to fall asleep you could try going to bed later or try reading to help you drift off. Something to always remember is that children need more sleep than adults.
10. Things to avoid…
Alcohol may help you fall asleep but it will disrupt the quality of your sleep during the night. Caffeine in tea, coffee and cola drinks and the nicotine in cigarettes are stimulants that can keep you awake. Special blends of herbal tea that encourage sleep are a much better option to drink in the evening. Sleeping pills should only be used in exceptional circumstances and as advised by your doctor because they may be a short term solution but they won’t fix the cause of your sleeping problem.
Travelodge Hotels consistently offer great value for holidays, weekend getaways and business trips. The price per room rates are unbeatable value for comfort and quality and there are currently 16 Travelodge Hotels across Australia and New Zealand. If you want to see more about Travelodge or book a room you can do so at: www.travelodge.com.au or www.travelodge.co.nz
Dr David Hillman is Chair of the Sleep Health Foundation, a physician and scientist specialising in Sleep Medicine. The Sleep Health Foundation is a community based organisation that raises awareness about sleep disorders and the importance of sleep. To learn more about the Sleep Health Foundation and Dr David Hillman visit: www.sleephealthfoundation.org.au
What do you do when you have trouble sleeping?