Sleep Easy: Top tips for a great night’s sleep

Your caravan holiday won't be as enjoyable if you're not getting a good night's sleep. Here are our top tips for good kip!

Snore-stoppers

If you or your partner snores, there's plenty you can do about it aside from wearing ear plugs. Snoring is a complex problem, but not helped by drinking too much alcohol, eating large meals too late and not adopting a good sleep position.

The way our internal organs are arranged, it's always best to sleep on your left side, and to stretch out straight, with your head supported at a natural angle, not propped up or drooping down; your neck needs to be in line with the rest of your spine, and your face clear of any obstruction, like the pillowcase.

Try to sleep with both legs straight; to maintain this position all night, pop a spare pillow between your knees, which will prevent you rolling over in your sleep. Try wearing long-sleeved pyjamas – a cold arm or leg will disturb your sleep.

A blocked nose is a common cause of snoring. Whether you see yourself as a hay fever sufferer or not, rhinitis (the inflammation of the membranes inside your nose) can affect anyone. Sleeping with your mouth open is certain to disturb sleep. Nasal rinses are now widely available and flush out the day's dust.

But you could also try beclomethasone nasal spray, an over-the-counter medicine which reduces inflammation. As with all medicines, follow the instructions in the packet.

Finally, if all else fails, see your doctor. Snoring is a symptom of sleep apnoea, which can have serious health implications.

A hot drink

It's generally accepted that hot milk is a great nightcap, but avoid hot chocolate and other sugary drinks, because the 'sugar rush' will undo the effect. Obviously, avoid tea and coffee for the caffeine. It's not a bad idea to snack before bedtime, but choose non-sugar carbs, like a slice of toast, or some nuts.

Dawn chorus blues

Light and sound might wake you up too early, so use your blinds and, if the birds disturb you, wear earplugs.

On the level

Pitch your caravan as level as possible and never on a slope that means your head is below your feet when sleeping.

Pillow talk

Like mattresses, pillows have moved along recently, especially for snorers. Buy a memory foam pillow or one of the shaped pillows which support your head and neck at the right angle. These don't seem comfortable at first, but persevere – you will get used to the firmness, and you will sleep much better.

Site sensibly

Sometimes, you will be stuck with noisy neighbours, but if you book your pitch early and ask specifically for a quiet pitch (often the furthest from the shower block!) you'll give yourself a better chance.

Indeed, getting a pitch as far from the disposal points and other facilities is always best if you're a light sleeper. But there are always the earplugs to fall back on...

Earplugs

Earplugs are the fail-safe option for keeping the noise down. The cheapest option are disposable earplugs, widely available in DIY shops and elsewhere. But you could also consider more sophisticated earplugs sold to industry and shooting folk, which cut out most but not all the sound – perhaps a consideration if you are concerned about ensuring you can still hear car alarms, for example.

Noisy heating

Many heating/water pumps are located under the front sofa which may also be your bed. Having a whirring motor inches from your ear will not help a good night's sleep. Turn it off or wear earplugs.

Heat

Modern caravan heating is effective. Leaving the heating on when you go to sleep may well mean you wake up in a sauna in the early hours. Turn the heating off, or keep it on low, where possible.

Avoid drinking before bed

Alcohol is generally not going to help you (or your partner) to get a great night's sleep. Drinking large amounts close to bedtime may well induce the need for a late-night/early morning pee, and with many vans that can mean clambering over your partner in a fixed double bed. No one wins.

Read more in our 'Sleep Series' here - Buying a Bespoke Caravan mattress, and Maximise your Caravan Kip!