GCC residents love to travel, and one of the best things a getaway can offer is a great night’s sleep! That’s exactly why Corinthia Hotel London has developed the ‘Sumptuous Sleep Retreat’; a concept that combines medical, physical, and nutritional expertise to offer an unrivalled sleep. We reveal the tips and tricks to getting a perfect night’s sleep….
To help travellers achieve the best night of slumber possible and be in top form during their travels, the Corinthia Hotel London’s sleep expert, Dr Guy Meadows, from The Sleep School and and author of The Sleep Book: How to Sleep Well Every Night, shares his top tips:
The best sleep is achieved in a cool, quiet, dark, and comfortable bedroom as this limits the amount of sensory stimulation received by the waking centre in the brain and allows sleep to emerge. If you find sleeping in a new environment a challenge, especially for the first night, then come prepared with your own ear plugs, eye mask, and pillows.
Being mentally and physically relaxed in the day leads to biological changes within your brain and body that deepens your sleep during the night. Allow yourself to unwind by heading to the spa and having a massage or simply take time out to read a good book.
For a more restful night’s sleep limit the stimulants in your diet. Aim to drink no more than three caffeinated drinks (like coffee, tea, and soda) per day and none past 2pm.
Being active and performing regular exercise is proven to increase your sleep drive, making it easier to fall to sleep, as well as deepening your sleep. Hit the gym or pool or simply go for a walk around town to tire out your muscles and release relaxing endorphins. Aim to exercise during the day or late afternoon, but avoid doing it too late as this may disrupt your sleep.
Watching TV, answering emails, or checking Facebook in bed requires a level of mental processes akin to daytime, thus unhelpfully stimulating the waking centre in your brain. This makes it harder to fall asleep and leaves you experiencing lighter, non-restorative sleep. Get into the habit of switching off all electronic devices around 30 minutes before going to bed, dimming the lights and enjoying a calming book to tell your brain that sleep is on its way.
KEEP ON TIME
Your sleep is kept on time by your internal body clock, a mass of 20,000 clock cells found just behind your eyes, hence why going to bed and getting up at roughly the same time everyday is a proven method to achieving good quality sleep. If you need to stay up late, aim to still get up close to your natural rise time as this will prevent disturbing your next night’s sleep.
STAY IN BED
If you are awake at night avoid turning on the light to read, watching TV, or playing with your phone. The light emitted from such electronic devices unhelpfully stimulates the light sensitive cells in your eyes, releasing the hormone cortisol and waking you up. Instead, choose to stay in bed in the dark and conserve your energy by lying still and being calm.
Napping is a highly effective and quick way of recharging your batteries in the middle of the day. Research has also proven it to boost creative problem solving, memory processing, focus, and attention. Aim to nap between midday and 3pm to tap into your body clock’s natural sleepy period and always limit it to fewer than 30 minutes.
If your journey involved crossing time zones you will undoubtedly be suffering from jet lag. Minimise its effect by syncing your internal body clock to the local time zone by getting out in natural light, as well as eating, working, socialising, and sleeping at the local time.
Image: Fashion Shoot, Emirates Woman November 2010