New to cruising Wellbeing and Lifestyle Partners

The secret to a restful cruise: unlocking the power of sleep

Cherry Healey’s thrilled to be bringing a series of wellbeing workshops to P&O Cruises - and one of the most vital subjects she’ll be covering, and something she’s passionate about, is how to get great sleep.

3 min 02 Nov 2023

Cherry Healey

Author

For many of us, sleep is the glue that holds us together. But, frustratingly for some, it’s not always easy to achieve!

 

No matter the reason your love for a cruise holiday – whether it’s the adventure-filled activities or the breathtaking sights – there’s one thing that everyone can agree on: the desire to come back feeling refreshed, revived and raring to go. 

 

And in order for that to happen there’s one crucial aspect that is sometimes overlooked. Good quality sleep. 

Sleep is absolutely essential for:

  • Maintaining energy levels 
  • Improved mood 
  • Managing weight
  • Healing 
  • Brain function

And it can also hugely enhance the overall enjoyment of your getaway! 

 

When we go on holiday, we can disrupt our natural sleep pattern with changing time zones, unfamiliar surroundings and exciting shore experiences. Getting good sleep is important while we’re away so that we feel well rested, calm and happy. I’m going to give you some valuable tips to make sure you have a restful and rejuvenating adventure at sea, and you enjoy every moment on board.

Relaxing in The Retreat on board Iona
Relaxing in The Retreat on board Iona
Relaxing in The Retreat on board Iona
Relaxing in The Retreat on board Iona

1. Create a sleep-friendly cabin environment

To ensure a good night's rest, it’s important to make sure your cabin is a peaceful environment. Here are some pointers to transform your cabin into a sleep sanctuary:

  • Make sure the curtains are fully closed to block out natural light and help regulate sleep.
  • Adjust the room temperature to a comfortable level for sleeping – our bodies like to be around one degree cooler at night so perhaps lower the air conditioning.
  • Bring earplugs and a sleep mask to help prevent potential noise and light disruptions.
  • Use aromatherapy oils to create a calming atmosphere – put a few drops of lavender oil on your wrists and your pillow to encourage relaxation.
  • Use a magnesium (nature’s muscle relaxant) cream on your neck, feet and any other areas of tension you have.
A sleep mask can prevent light disruptions
A sleep mask can prevent light disruptions
A sleep mask can prevent light disruptions
A sleep mask can prevent light disruptions

2. Navigate time zone changes

Cruise ships often cross multiple time zones, which can throw off your internal body clock. To mitigate the effects of jet lag, try these things:

  • Gradually adjust your sleep schedule before boarding the ship to align with your destination's time zone.
  • Get natural sunlight exposure during the day to help regulate your body's circadian rhythm.
  • Avoid caffeine and alcohol close to bedtime, as they can interfere with sleep quality.
Make sure to get plenty of natural sunlight exposure
Make sure to get plenty of natural sunlight exposure
Make sure to get plenty of natural sunlight exposure
Make sure to get plenty of natural sunlight exposure

3. Incorporate relaxation techniques:

Incorporating relaxation practices into your daily routine can promote better sleep and overall well-being during your cruise. Consider activities such as yoga, meditation or deep breathing exercises to calm your mind and ease any tensions from the day's adventures.

Meditation can help calm your mind
Meditation can help calm your mind
Meditation can help calm your mind
Meditation can help calm your mind

4. Mindful eating and drinking

Be mindful of your food and drink choices, especially before bedtime. Heavy meals and excessive alcohol consumption can disrupt sleep patterns and lead to discomfort during the night. Go for lighter, balanced meals and avoid consuming large amounts of liquid before bedtime to prevent midnight calls from your bladder.

5. Set sleep-conducive bedtime rituals

Developing a consistent bedtime routine can signal to your body that it's time to wind down and prepare for rest. Consider establishing habits like reading a book, listening to calming music or taking a warm shower before bed to help you relax.

Reading will help you relax before bed
Reading will help you relax before bed
Reading will help you relax before bed
Reading will help you relax before bed

Make sure you don't underestimate the importance of sleep in making your holiday experience the best it can be. By incorporating sleep-friendly practices and creating a serene cabin environment, you can ensure a restful and rejuvenating getaway at sea and return home feeling as good as new. Prioritising quality sleep will not only boost your energy levels but also allow you to savour every moment of your cruise to the fullest. 

 

So, let the soothing lull of the ocean waves guide you into a blissful slumber and wake up refreshed, ready to seize the day's adventures.