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Summer Holiday Sleep Guide: the Journey, Jet Lag, Unfamiliar Surroundings and More…

Summer Holiday Sleep Guide: the Journey, Jet Lag, Unfamiliar Surroundings and More…
13 August 2019 James Brooke

Tempur UK provides tips on getting a good night’s sleep in transit and on holiday this summer.

In the most part, holidays are all about the destination, but there’s no escaping the journey. Whether flying or driving, getting from A to B can really take it out of us, leaving us jaded, jet-lagged or with our usual routines completely disrupted.

While generally not a serious issue, disrupted sleep can be a huge inconvenience, especially if you need to get back into a routine quickly in order to make the most of a holiday.

If you’re dreading the prospect of a long-haul flight or lengthy drive, sleep experts at premium mattress brand, Tempur, are here to help.

Tobin James, Tempur UK Managing Director, says: “Taking a summer holiday is an annual highlight for most of us; a chance to relax and unwind away from busy lives. However, the stress of transit, airports, flights, connections, departure times, or disrupted routines – especially with young children in tow – can cast a real shadow on the start or end of the holiday experience, so it’s important to be prepared.”

Read on for tips on how to travel well this summer.

  1. JET LAG

There are 24 different time zones across the world, and jet lag occurs when the body’s internal clock is disrupted after crossing time zones. It can affect people of all ages and is most common in frequent long-haul fliers, with symptoms including insomnia, lethargy, daytime tiredness, struggling to concentrate and mood changes.

However, there are ways to minimise the effects of jet lag. The most important thing is to adjust to the new time zone as quickly as possible, which means resisting the urge to nap. Try to hold out until a reasonable time (8pm onwards) before heading to bed, as you’ll naturally wake up more in line with the local time.

If you’re heading to a different time zone, consider altering the time you go to sleep to align with the time in the destination. Do this a few days before your departure, which is known as advancing your body clock. If the destination is 12 hours ahead, for example, go to bed earlier at home and wake up earlier, as this will help you adapt quicker to the new time zone.


The body craves routine and order, which is particularly important when travelling with children. Stick to the same bedtime and morning routine that you have at home to help kids adapt quicker and resist the urge to let them stay up all night or lie-in too late, as this will affect their natural sleepiness. Children need around 10-12 hours of sleep, with younger children requiring up to 15 hours rest.


If you need to stay awake to match the new destination’s time zones, avoid artificial lights and screens and use natural sunlight to make yourself feel more awake. Take a walk, do some light exercise and get some fresh air and you’ll instantly begin to feel livelier. Sunshine is an effective stimulant to reset your internal body clock, so get outside and make the most of the sun.


When it is time to go to bed, make sure your sleep environment is set up to enable the best possible night’s sleep. The body craves a sleeping environment that is cool, dark and quiet – a bit like a cave. Your room should be around 23°C, the optimum temperature for sleep, a bedroom that is too hot or cold means you’re more likely to wake in the night. Close shutters, blinds or curtains in the afternoon – especially if your bedroom faces west or south – to shade bedrooms from the sun and keep them cool.


It can take a few days for us to adapt to a new environment, whether it’s a villa, hotel room or even a tent. Try to use the bedroom only for sleep, so your body and brain make the association easily. If you’re finding it hard to drop off, try to read a book in a different area and resist the urge to check your phone – blue light from gadgets makes us feel more awake, making it harder to feel naturally sleepy.


A travel pillow is incredibly useful when travelling, especially if there are flight delays where you can find yourself stuck in the airport, or need to take a rest during transit. Earplugs and sleep masks are also very useful to block out sound and light, so keep these with you to grab when required.

Tempur offers a range of travel accessories that are aimed at improving the sleep experience on-the-go; whether waiting in an airport, on board a plane, heading off on a road trip, or in-destination. Make sure you’re prepared, wherever you’re headed to this summer.

For more information on Tempur, visit


Notes to Editors:

  • TEMPUR UK Managing Director, Tobin James, is available for interview or comment
  • Please contact us should you be interested in receiving product for review or for competition prizes
  • We are not currently able to commit to paid-for or sponsored content

For further press information, please contact:
Elsa Findlay/Jo Kendall/Julie Aguilera
Rooster PR
T: +44 (0)20 3440 8930
E: [email protected]

TEMPUR researches, develops, engineers, manufactures and distributes mattresses, pillows and other sleep products to improve the sleep experience worldwide.

TEMPUR mattresses and pillows are made from a formulation of the brand’s proprietary pressure absorbing TEMPUR material, originally developed by NASA in the 1970s to support and cushion astronauts during lift-off.

TEMPUR mattresses offer maximum quality, comfort, support, durability, value for money and aid a restorative night’s sleep.

TEMPUR products can be purchased direct via the TEMPUR UK website, from any of eleven TEMPUR brand stores and outlets, or from leading retailers including Dreams, John Lewis, Bensons for Beds, Furniture Village and Land of Beds.

Trusted and promoted by medical practitioners around the world, TEMPUR is the only mattress product recognised by NASA and certified by the Space Foundation.

TEMPUR is a subsidiary of TEMPUR Sealy International Inc.

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