FOUR WAYS TO HELP YOU SLEEP WELL WHILE ON HOLIDAY

Keep the room cool Your body temperature naturally falls as you fall asleep, so ensure your bedroom is not too hot by opening windows or using air conditioning where necessary.

If you’re prone to disturbed sleep, aim to book a room that’s dark – request blackout blinds or curtains – and quiet. Watch the wine “Alcohol is a sedative: it knocks you out and gets you to deep sleep but it really affects the REM sleep which is the emotional repair part,” says sleep coach James Wilson. Get outside during the day Exposure to daylight maintains your body’s circadian rhythm so you’re more likely to feel sleepy when it’s dark. Take exercise, and take time to do things you enjoy. Consider home comforts: anything that reminds you of home can make you feel more comfortable, safe and ready to sleep – even a pillow similar to the one you have at home. “When I’m travelling I take my wife’s perfume with me, which makes me feel more emotionally connected to her”, says Wilson. “It helps me relax and sleep.” Don’t worry if you sleep badly at the start of your holiday “It takes about three days for your body to get used to a new environment,” says Wilson.