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Sleep Tips

SLEEP TIPS: HOW TO SLEEP ANYWHERE

Unfamiliar beds, tents, and soaring temperatures can all make it tricky to nod off – but these tips reproduced
or paraphrased from Boots UK Summer Health and Beauty magazine may help you up your zzz factor.

In a hotel: The biggest threats to slumber here? Unsurprisingly it's light and noise. Not all hotels have blackout curtains, so pack a "sustainable sleep mask" or get creative and use a hair clip to keep curtains together if light is peeking through. And don't forget that wax earplugs can block out noise by moulding to fit your ears – perfect if your hotel has lots of inconsiderate guests slamming doors.

On a Put-Up bed: If you're staying with friends or family a hard sofa may be your temporary lot, in which case try lying on top of a duvet or sleeping bag. If the sofa is too soft, a pillow between your knees (if you sleep on your side) or under your knees (if you're a back sleeper) can help support your spine and prevent unwanted twisting and back pain.

In the Heat: Your holiday home or hotel may lack air-conditioning. Despair not! A damp towel hung inside an open window will help cool the air that is flowing in, for a while at least. Just before bed, splash the tops of your feet and wrists with cold water – pulse points such as these are more sensitive to temperature, as blood vessels there are closer to the surface. And sleeping spread-eagled will allow air to circulate around your body.

Under canvas: "Pitch perfectly": clear your camping area of twigs and stones before you start, and avoid pitching on a slope to help prevent blood rushing to your head ("hello morning headache") or to your feet ("greetings swollen ankles"). At night, adopt your usual night-time routine as far as possible to help your brain relax into sleep. If you're camping with children their familiar teddy or toy will help reassure them that all is well.

On A Plane (with no Bed): Try to secure yourself a window seat on the side you would normally sleep at home, as leaning against the cabin wall in that direction will feel more natural. Don't rest on the tray table, as this can put pressure on your spinal discs – recline your seat and use the arm rests for the support they are intended to provide. And a great tip: use your U-shaped travel pillow the wrong way round so that when your head droops forward as you finally fall asleep, it will still be supported.