How to sleep better whilst on holiday

Sleep can be incredibly fragile, and for many, getting a good night’s shut-eye and staying asleep throughout the night can be challenging. Travelling adds a new factor, with issues like jet lag and disrupting your circadian rhythm, making it even harder to get a good night’s sleep.  

If you can’t sleep on holiday, read on to discover some tips for getting a night of good sleep while on a cruise.  

Maintain a consistent sleep schedule 

A consistent sleep schedule is one of the easiest ways to ensure you can sleep and is even more essential on holiday. It can be easy to be sucked into the allure of the late show, stay up for a few drinks at the bar or hit snooze on your alarm in the morning, but all of these things can make it harder for you to sleep in the long run.  

By maintaining a consistent bedtime routine and sleep pattern, you can regulate your body’s internal clock and get a good night’s sleep more easily. In the hours before bedtime, it can be helpful to set a pattern for yourself, doing things like keeping a consistent eating schedule and having a routine when you do get into bed.  

One benefit of cruising is the slower transition through time zones, allowing your body to adapt gradually rather than the shock of a significant change and risk of jet lag, even on longer itineraries like Caribbean cruises from the UK, which cross a series of time zones.   

This is something that Dr Lindsay Browning (@DrBrowningSleep), a sleep expert at Trouble Sleeping and author of the self-help sleep book Navigating Sleeplessness, explained: “Unlike flying, where you rapidly cross multiple time zones, cruising offers a slower, more gradual shift, which allows your circadian rhythm to adjust naturally. This eases the strain on your body and helps reduce the effects of jet lag. Pair this with daily exposure to natural light on the ship’s deck, and you can promote better sleep and overall well-being throughout your holiday.” 

Create a comfortable environment 

If you’re struggling to sleep on holiday, make sure your space is primed for sleep and somewhere comfortable and inviting. It can be easy to live out of a suitcase while you travel, but cruising allows you to unpack once and experience a range of beautiful destinations. This can help your cabin feel like a home away from home and help keep clutter to a minimum.  

The team from The Sleep Charity offered their top recommendation, which involves making sure you’re comfortable: “You can’t take your bed with you, but if it’s possible, take your pillow. Not only is it familiar, but it may provide the right comfort and support, allowing you to get a better night’s sleep.” 

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Stay hydrated 

We know you’ll want to make the most of your drinks package on your next cruise, but be sure you’re mindful of keeping hydrated, too. When you’re dehydrated, you can experience symptoms such as a dry mouth and muscle cramps, which can cause sleep disruptions. Being adequately hydrated can also ensure your body works to its best and sets you up for a more refreshing night’s sleep.  

Consider the cabin you book 

There is a wide range of cabins available on a cruise ship – from an inside room to a balcony suite – and considering the type and location of cabin you book can affect how you sleep.  

We spoke to Ricky and Yves from Cruise To Travel, who have one tip for those trying to get a better night’s sleep on a cruise: “We always sleep like angels on a cruise, but we get the best sleep when we have a balcony and leave the balcony door open to hear the sound of the waves and maybe even feel a soft sea breeze... heaven at sea!” 

Adam from Cruise Ship Traveller also suggested his favourite cabin for getting a good night’s sleep while cruising: “For the best sleep on a cruise, choose a mid-ship cabin on a lower deck, away from engine rooms and noisy areas, to reduce motion, vibrations, and disturbances.” 

This was a popular tip; Anna, The Cruise Blogger, also recommended considering your cabin location, telling us: “My top tip would be to consider your cabin location carefully on the ship. Think about whether you are located close to entertainment venues or stairwells because this could lead to noise in your cabin at unexpected times. Less seasoned travellers may feel less movement towards the middle of the ship, lower down, which will help them get a good night’s sleep.” 

Use sleep aids

For those who do find themselves sensitive to their environment whilst sleeping, sleep aids can be a handy tool both at home and on holiday. If you already use a sleep aid at home, continuing to do so will help keep your routine and environment consistent. Even if you don’t, they can be a helpful way to help you adjust to a new time zone or environment.  

Eye masks can help block out light – great if you’re experiencing the midnight sun for the first time! Ear plugs can be helpful in blocking out sound. You might even try a sleepy tea close to bedtime to unwind or a pillow spray to help you decompress and nod off faster.  

Valentina of Valentina’s Travel Guides gave us a tip that always helps her sleep whilst on a cruise: “Take some 100% natural ginger tablets to avoid feeling motion sickness while in bed. This is how I felt while sleeping on a cruise, and these tablets helped me a lot.” 

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How to Sleep on Holiday: 

• Maintain a consistent sleep schedule 

• Create a comfortable environment 

• Consider the cabin you book 

• Watch what you eat and drink 

• Use sleep aids 

With these tips, we’re sure you’ll be able to sleep like a baby on your next cruise ship holiday. If you’re hoping to get away soon, browse our last-minute cruise deals to find an itinerary that excites you. You can be on a cruise before you know it.  

Are you looking for more helpful travel advice? Check out our blog.