In-between getting up early to save
your sun lounger and
long days
it's surprising to hear that Brits abroad surveyed by said they get just 5.1 hours'
sleep a night on holiday.

The best advice to make the most out of your
holiday retreat, 
is to strike a
healthy balance between slow-paced days by the pool
bustling days taking in the
 to return home tanned, relaxed
and well rested. That may be easier said than done, 

with round-the-clock activities, and the hustle and bustle of other holidaymakers to
contend with.

land of beds

However, from the moment you step on your plane or
cruise ship, to the moment you rock up - suitcase in hand - at your
chosen resort in paradise, there's plenty you can do to maximise
your sleep chances. Here's what our Sleep Experts have to say:

Sleeping on a

Whether you're planning a light doze
over European skies, or a full-on snooze marathon as you head to
America or Asia, the more room you have to relax and recline, the
better sleep quality you're likely to experience. Splurging on
business class - or even first class - seats is well worth it to
avoid your neighbour's wandering elbows or lolling head. If your
finances are tighter, choose a window seat towards the back of the
plane - away from the hive of activity around cabin crew, and where
parents with young children are less likely to sit. Wear loose,
comfortable clothing (except for compression stockings on longer
flights to combat Deep Vein Thrombosis) and keep your belt buckle
visible to help air stewards complete their important safety
checks. Avoid alcohol as much as possible to stay hydrated and turn
off the TV. (The light from the screen will make your brain alert.)
Relaxing music through noise-cancelling earphones will drown out
most intrusive sounds; lastly, use a travel pillow to
keep your head and neck comfortably supported.

Sleeping on a cruise

Look at your ship's plan carefully
before selecting a cabin. Avoid rooms over or under the lounge or
casino, or beneath any decks where a large amount of
round-the-clock activity takes place. 'White space' on a plan often
relates to housekeeping quarters, laundry rooms and crew-only
lifts, where there's likely to be after-hours activity. Forward
staterooms on the lower deck are where you'll hear waves crashing
loudly against the ship. If you suffer from sea sickness, look for
staterooms in the lower, centre of the ship. Don't overestimate the
size of your cabin. However flexible the bed configuration may appear to be, if
you're travelling in a party of more than two adults, consider
booking separate cabins to avoid cramped and sleepless nights out
on the ocean.

Sleeping in a holiday

Pool areas, bars, restaurants and
the beach are places holidaymakers congregate long after dark.
Booking a room that is a little further away from the 'action' will
help you to get the kind of good-quality sleep that makes a holiday
so restorative. In all-inclusive resorts, it's tempting to load up
on snacks and drinks till all hours, but all that food and alcohol
is likely to lie heavy on your stomach when it's time to turn in.
Drink your last alcoholic drink three hours before you go to sleep,
and keep your night-time snacks light and stimulant-free. If you're
one of the 57 percent of people who enjoy dozing at the pool or on
the beach, make sure you wear sunscreen in a high enough factor for
your skin type to prevent waking up burnt to a crisp! Take
advantage of the pool or sea for a gentle, relaxing swim, or book
yourself in for a massage - the ultimate way to unwind before

If (in spite of all your best
efforts) your sleep routine goes awry in the clouds, on the ocean
or at the resort - don't panic. Two-thirds of the way into
your break is a good time to start reintroducing a more sensible
sleep routine, so you can return home refreshed, relaxed and ready
to fall back in love with your own bed again!

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