Your environment influences your sleep. You may notice that you sleep less well at a festival or vacation. How do you create a nice place for a good night’s sleep?
The temperature, the light in the room and the tranquility in the area: they are all three important things that affect you sleep. That’s how you sleep best when it’s pitch dark, says sleep scientist Merijn van de Laar. And the moment you go to bed, the light must be so dimmed that you can just read something. If you see too much light in the evening, you will fall asleep later.
It is also important for a good night’s sleep that you are not too hot or cold at night. The ideal temperature for adults is between 16 and 18 degrees, says somnologist and psychologist Barbara Mulder and sleep coach Carinha Uytterhoeven. It is also best to be in a quiet room where you feel safe.
But you don’t have that ideal place to sleep in a caravan without air conditioning or a tent at a busy festival. A holiday home or hotel room is also different than at home: maybe there are no blackout curtains or you don’t like the mattress. In addition, the idea alone is that you are in a different place than at home ensuring that you sleep less well.
This is called the first night effect, says Van de Laar. “People who normally sleep well, the first night is less likely to sleep in a new place.” This comes from evolution: people used to live in one place and they wondered if it was safe that first night. “Our body has not changed at all in those tens of thousands of years. We are still vigilant.”
This is how you create a nice sleeping environment
There are various practical things that you can do to make your sleeping environment better. An obvious tip is wearing earplugs or a sleep mask, say the sleep experts. This way you have less problems with the sound at the festival or in a hotel room or tent where it becomes light early.
If you go on holiday with a caravan, you take your own things with you: the bed in your caravan that you are used to. That ensures that you sleep better. “It smells and feels like at home,” says Uytterhoeven.
Therefore, take a hug to a bungalow or rental tent or your own bedding or kisses, tip the experts. It reminds you unconsciously of a place where you sleep well and it gives a safe feeling. “Your own pillow is also fine for your body: it fits the position of your neck,” Mulder adds.
If you have an air conditioner in your stay, you can control the temperature. But that is more difficult in a tent. Then avoid synthetic substances for your sleeping gear, advises from De Laar. For example, choose cotton instead. “You prefer a mattress and bedding that is heat and moisture-regulating. You sleep worse if you sweat at night and a layer of moisture stays on your body.”
Accept that you sleep less well
The thought that you are going to sleep somewhere else can also ensure that you have a less good night’s sleep, Mulder emphasizes. “If you already think that you are not going to sleep well there for the festival, then it will also be a bad night. The more stress you experience, the worse you fall asleep.”
You can think of helping thoughts. “Suppose I can’t sleep, how bad is that?” Mulder gives as an example. “You are less fit the next day, but at an earlier festival you might have been and you still had a good time. If you get less anxious about that thought, you will be less awake.”
In addition, you can accept the idea that you get a less good night’s sleep, says Mulder. “Expect less from your sleep,” says Uytterhoeven.
“You don’t go to a festival to sleep well there. If you have had a very bad night, you can also take a nap during the day. Or you can sleep outside the festival site. But it is a shame to get less of the festival because you really want to sleep well. You will sleep it again afterwards.”
Your Environment Influencies Your Sleep. You May Notice That You Sleep Less Well at A Festival Or On Vacation. How do you create a pleasant place for a good night’s sleep?
The Temperature, the Light in the Room and the Peace and Quiet in the area: these are all important things that influence your sleep. You Sleep Best When It Is Pitch Dark, Says Sleep Scientist Merijn van de Laar. And when you go to bed, the light should be so dim that you can just read something. If you see too much light in the Evening, you will fall asleep later.
It is also important for a good night’s Sleep that you are not too hot or cold at night. The iDEAL Temperature for Adults is between 16 and 18 degrees, accordance to Both somnologist and psychologist Barbara Mulder and Sleep Coach Carinha Uytterhoeven. You also Sleep Best in a Quiet Room Where You Feel Safe.
But you don’t have that iDeal Sleeping Place in a caravan Without air conditioning or a tent at a busy festival. A holiday home or hotel room is also different from home: perhaps there are no blackout curtains or you don’t like the mattress. In Addition, Just the Idea That You Are In A Different Place Than Home Can Make You Sleep Less Well.
That is called the first night effect, Says van de Laar. “People who are normally sleep well sleep less well the first night in a new place.” This Comes from Evolution: In The Past, People Did Not Live in One Place and Wondher It was Safe That First Night. “Our body has not changed that much in those tens of thousands of years. We are still vigilant.”
How to create a pleasant Sleeping Environment
There are Several Practical Things You Can Do To Improve Your Sleeping Environment. An Obvious Tip is to Wear Earplugs or A Sleep Mask, Say the Sleep Experts. This way you will be less bothered by the noise at the festival or in a hotel room or tent where it gets light early.
If you go on holiday with a caravan, you take your own things with you: the bed in your caravan that you are used to. That ensures that you sleep better. “It Smells and Feels Like Home,” Says uytterhoeven.
Therefore, Take a Cuddly Toy or Your Own Bedding or Pillow to a Bungalow or Rental Tent, The Experts Advise. It unconsciously makes you think of a place where you sleep well and it gives a safe feeling. “Your own Pillow is also good for your body: it suits the position of your neck,” adds mulder.
If you have air conditioning in your accommodation, you can use it to regulate the temperature. But that is more difficult in a tent. Avoid Synthetic Fabrics for Your Sleeping Gear, advises to De Laar. Instead, Choose Cotton, For Example. “Idally, you have a mattress and bedding that regulates heat and moisture. You sleep worse if you sweat at night and a layer of moisture remains on your body.”
Accept That You Sleep Less Well
The though that you are going to sleep somewhere else can also ensure that you have a less good night’s sleep, mulder emhasizes. “If you already Think Before the festival that you probably won Sleep well there, then it will be a bad night. The more stress you experience, the harder it is to fall asleep.”
You can come up with helpful thoughts. “Suppose I can’t sleep, how bad is that?”, Mulder Gives as an Example. “You are less fit the next day, but at a previous festival you may have bone that too and still had a good time. If you Become less anxious about that thought, you will lie awake less.”
In Addition, You Can Accept the Idea That You Will Get A Less Good Night’s Sleep, Says Mulder. “Expect less from Your Sleep,” Says uytterhoeven.
“You don’t go to a festival to sleep well there. If you’ve had a very bad night, you can also take a nap duration the day. Or you can sleep outside the festival grounds. But it’s a shame out of the festival because you necessarily” well “