- A new report by MattressNextDay revealed 82% have lost sleep over a key life event, with 74% getting less than the recommended amount of sleep.
- Holidays (19%) are among the biggest life events keeping Brits awake at night.
- Teaming up with Dr Deborah Lee of Dr Fox Online Pharmacy has revealed the psychology behind travel insomnia.
- Senior Sleep Expert at MattressNextDay Martin Seeley has revealed how “travel insomniacs” can get to sleep the night before a holiday.
Forget nightmares; for many of us, real-world scenarios keep us awake at night, with 82% of adults experiencing anticipatory anxiety. For one in five (19%) “travel insomniacs” it’s their travel plans are keeping them up at night according to the 2,000-person survey from MattressNextDay.
Following the report, the team spoke to Dr Deborah Lee of Dr Fox Online Pharmacy to reveal the psychology behind why we can’t sleep the night before a holiday, with Senior Sleep Expert at MattressNextDay, Martin Seeley revealing his top tips for getting to sleep the night before your travel plans.
Why Can’t We Sleep the Night Before A Holiday?
Many people struggle to sleep before a holiday or flight due to anxiety, fear, or excitement. Dr Lee explains this triggers the sympathetic nervous system (SNS), the body’s “fight, fright, and flight” response, releasing chemicals like adrenaline, dopamine, and cortisol that “keep you feeling alert.”
Dr. Lee outlines common reasons for sleeplessness including:
- Travel stress: “Going away is highly stressful” with endless tasks like packing passports, documents, money, and essentials.
- Logistics anxiety: Worries about “missing the alarm,” airport delays, or parking issues can increase anxiety.
- Fear of flying: Affects around 10% of the UK population, causing “trembling, shaking, nausea, and shortness of breath.” Some fear a “panic attack in public.”
- Media influence: News of plane crashes can worsen anxiety.
- Circadian disruption: “Our bodies like routine,” and trying to sleep earlier often fails due to the body’s natural clock, or SCN.
Lying awake and trying to force sleep often “makes insomnia worse,” creating a cycle of anxiety and exhaustion before the trip even begins.
How To Sleep the Night Before A Flight
Working with Dr. Lee’s recommendations, Martin Seeley, Senior Sleep Expert at MattressNextDay has revealed his top tips for getting a restful night’s sleep the night before a big event.
1. Switch on ‘Anxiety Management Mode’
“Travel often brings a range of worries, from flight anxiety to concerns about forgetting essential items. One effective way to manage this is by engaging what I call ‘anxiety management mode.’ Address each fear one by one—ask yourself how realistic they are and what practical steps you can take to mitigate them.
For example, if you’re worried about losing your luggage, consider using an AirTag or similar tracking device. If forgetting your passport stresses you out, pack it in your hand luggage well in advance. Nervous about seating arrangements? Pre-book your seats as soon as possible via your airline’s website or app.”
2. Avoid Last-Minute Packing
“Packing at the last minute can lead to unnecessary stress and a restless night. Instead, pack when you’re in a calm and organised mindset—ideally a day or two before your flight. This way, you ensure all essential items, including travel documents, are accounted for.
To make packing easier, plan your outfits around your itinerary. If you’re unsure, try the 5-4-3-2-1 method: five tops, four bottoms, three pairs of shoes, two dresses, and one set of accessories. Keep your most important items, like passports and travel documents, in your carry-on for easy access.”
3. Maintain Good Sleep Hygiene
“Even if you’re feeling anxious, sticking to a solid sleep routine is crucial. I always recommend going to bed and waking up at the same time every day—even on weekends—to maintain a steady sleep cycle. Make your bedroom as sleep friendly as possible by keeping it cool, dark, and quiet. Additionally, turn off screens at least an hour before bed to allow your brain to wind down naturally.”
4. Avoid Caffeine and Alcohol
“While caffeine can be a lifesaver in the morning, it’s best to limit it in the afternoon and evening, especially before an early flight. Caffeine increases anxiety and can make it harder to sleep. Likewise, while alcohol might initially make you drowsy, it disrupts sleep quality, leaving you feeling groggy. Try to avoid both the night before a flight to ensure you wake up refreshed.”
5. Get Some Exercise
“Physical activity during the day can significantly improve sleep quality. Exercise helps tire your body, reduces stress, and releases endorphins, which combat anxiety. Even a simple walk during the day can help clear your mind and prepare you for restful sleep.”
6. Find a Relaxation Method That Works for You
“Everyone unwinds differently, so experiment with different relaxation techniques to find what works best. Whether it’s reading, deep breathing exercises, meditation, journaling, or even sound therapy, incorporating a calming routine before bed can help ease pre-flight nerves and promote better sleep.”
7. Cut Out Screens
“While I’ve touched on this already, it’s worth emphasising screens before bed are a major sleep disruptor. The blue light emitted from phones and laptops keeps your brain alert, making it harder to fall asleep. Try to disconnect from screens earlier in the evening, and if possible, take screen breaks throughout the day to help process your thoughts and ease any travel anxiety.
“By following these steps, you can set yourself up for a peaceful night’s sleep before your flight, ensuring you wake up well-rested and ready for your travels.”
For more information on the study around anticipatory anxiety please visit the blog.
