It’s one of the biggest issues festival-goers face – the loud noise and lack of comfort usually leads to a bad night’s sleep, but one expert says it doesn’t have to be that way
As festival season is upon us, many music lovers will be packing their camping gear and heading off ready to see their favourite artists – but getting a good night’s sleep is one thing that’s unlikely to happen.
The constant hum of chatter, thumping basslines and spontaneous sing-alongs, all separated by a mere thin tent wall, can make getting some shut-eye pretty unlikely
If you’re buzzing about attending a UK weekend festival this summer but are growing anxious about how you’ll manage to get some decent shut-eye, we’ve got you covered.
To ensure you can rest soundly and wake up rejuvenated each day, we’ve sought expert guidance from cognitive behavioural hypnotherapist Denise Lordache, founder of JoySpace Therapy, who has offered her top tips for achieving quality sleep at festivals.
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Assemble a basic festival sleep kit
“Bright stage lights, campsite lamps or even sunrise hitting your accommodation can trick your brain into thinking it’s time to be awake,” warns Lordache. “This can suppress melatonin (your sleep hormone), making it difficult to drift off or remain asleep.”
So, being well-prepared is crucial. Ensure that you pack any essentials that will boost your chances of a restful night’s sleep. “Pack lightweight but effective items to block environmental disruptors such as earplugs, an eye mask, a neck pillow (to avoid that stiff neck and improve comfort) and a light blanket or sleep sack,” suggests Lordache.
“Tents can become chilly at night, then warm early, so layers are your friends.” Additionally, popping some lavender oil in your rucksack might also be beneficial.
“Add a small lavender-scented item or essential oil roller,” advises Lordache. “Some studies suggest that it can help signal relaxation to your nervous system.”
Create a wind-down ritual
“Train your brain to recognise a sleep signal by doing a brief routine,” she suggest. “For example, stretch your back or legs for two or three minutes or do your skincare routine and relax in your sleeping area with a hoodie on.”
Breathing exercises before bed can also help calm your nervous system down and prepare you for sleep. “Do some deep breathing or box breathing (inhale for four seconds, hold for four seconds, exhale for four seconds and hold for four seconds). This signals to your nervous system ‘we’re done for the day’. Even at a party-filled festival, this mini ritual makes a big difference.”
Avoid caffeine or alcohol right before bed
“Common festival staples like caffeine, alcohol, and other recreational substances can delay sleep onset, reduce REM sleep, and increase night time wakefulness,” explains the expert.
“Avoid caffeine after 2-3pm, especially energy drinks or strong coffee, and ease off alcohol 1-2 hours before you intend to go to sleep. Alcohol might help you fall asleep quickly, but it disrupts deep and REM sleep, thus, making you feel pretty groggy upon waking up.”
Use your phone responsibly
Resist the urge to doomscroll, and put on some relaxing music instead. “Turn on night shift mode or blue light filters and reduce screen brightness to a minimum,” advises Lordache. “Also, avoid doomscrolling and opt for relaxing music, meditations or calming playlists. “If possible, try apps like Calm, Insight Timer, or white noise generators to replace outside noise with something soothing.”
Hydrate, hydrate, hydrate
Ensure you’re drinking water and refilling your water bottle throughout the day. “Festivals are intrinsically dehydrating,” acknowledges Lordache. “Dancing, sun exposure, and alcohol all can drain you – but don’t chug a litre right before bed. The best idea would be to drink water steadily throughout the day.
“Keep a reusable water bottle by your sleeping area in case you wake up thirsty. Add electrolytes to one bottle per day to help with hydration and reduce headaches or fatigue.”
Practice some mindfulness in the mornings
A morning routine could be just as important as a wind-down routine for your sleep. “Aim to wake up with a few minutes to spare,” suggests Lordache. “Give yourself the privilege of not jumping up and going back to the party, but actually take a few moments to practice mindfulness.
“Look around your room/tent and notice three things, engaging as many of your sense as possible. This practice helps you start the day right.”
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