Top tips to get a good night’s kip

Sleeping in an unfamiliar environment such as a hotel can prove challenging for a night or two.

Martin Seeley, sleep expert at retailer Mattressnextday, has shared his seven tips for nodding off on a holiday or short break.

1

A HIGHER CALLING When booking, consider requesting a room that’s on a higher level as you’re less likely to be disturbed by street-level noise, or noises coming from the hotel’s lobby or bar. Also make sure to request a room that’s away from any lifts.

2

MOVE ON You should never feel like you can’t complain about your room to the hotel staff. If there’s a noise coming from the ventilation or heating system that’s keeping you awake, ask if you can be moved.

3

STAY COOL Being too hot or too cold can disrupt your sleep so try and pick a room that has an air conditioning system so you are in control of the temperature. At least two hours before bed, set it to 15.6-19.4C as this creates the perfect sleep environment.

4

SPECIAL REQUESTS A little personalisation can go a long way in creating the perfect sleeping environment away from home.

Some hotels have different pillows that are available on request – extra-firm or a hypoallergenic one, for example – so just ask.

Similarly, if you find that your mattress is too hard, you could ask if they have anything to soften how it feels, such as a thick blanket. Alternatively you could ask if there’s a recently refurbished part of the property, as a room there is likely to have a newer mattress.

5

AND BREATHE… The 4-7-8 breathing technique means you exhale completely, inhale quietly for four seconds, hold your breath for seven seconds then breathe out for eight.

Repeat four times and your lungs will take in a large amount of air, allowing more oxygen into your body and creating a deeper sense of calm.

6

JOIN THE DARK SIDE Light is the most important external factor that can impact your sleep as it plays a central role in regulating your body’s internal clock (the circadian rhythm) and signals to your brain when you should be awake and when you should be resting.

Dim the lights or use ambient lighting at night so that by the time you get to bed, your room is virtually black.

If blinking lights on televisions or alarm clocks disturb you, pack a small roll of masking tape to cover them. A bulldog clip can be used to pinch together hotel curtains that let in bright shafts of light in the morning.

7

STAY ON SCHEDULE Maintain your regular bedtime routine as going to bed and waking up at your normal time also helps regulate your circadian rhythm – just as blocking out unnecessary light does.

■ More info at mattressnextday.co.uk