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A new study has shown that when it comes to getting a good night’s sleep, Australians are improving but sleep is still a challenge.

Last year, 61% of surveyed Australians reported that they do not get enough sleep on a nightly basis, but this year there was a slight improvement. Fifty-nine percent of Aussies said they struggled with sleep and nearly a quarter reported that they felt they were getting the exact amount of sleep that they needed.

Conducted by Wakefield Research for Princess Cruises, Princess Cruises’ 2019 Global Relaxation Report is an independent study into the sleep and relaxation habits of 1,000 adults across 8 countries (United States, United Kingdom, Australia, China, Indonesia, Singapore, Vietnam and Mexico).

With Australians ranking as the third most sleep deprived (behind Singapore and the United Kingdom), nearly all Australians (97%) agree relaxation time is essential for their overall health and well-being. However, a vast majority (69%) frequently struggle to get a good night’s sleep while on holiday, an increase from last year’s findings (65%).

World renowned sleep expert and co-designer of the Princess Luxury Bed, Dr. Michael Breus said that the new study underlined the importance for Australians to maintain good sleep hygiene while on holiday.

“Sleep is a vital, sensory experience that allows our bodies to recharge and recover from mental and physical strains,” Breus said.

“With so many Australians struggling to sleep well while on holiday, the best way to ensure you get the rest you need, no matter where in the world you are, is to try to maintain a sleep schedule and behaviours similar to ones kept at home. Working out while on holiday, keeping a consistent bedtime, and reducing alcohol intake before going to sleep will help you get a great night’s sleep.”

Additional tips from Dr Michael Breus include:

  • Stick to your normal bedtime as consistency is key. When sleep has a regular rhythm, your biological clock will be in sync and your body will continue to operate normally.
  • No alcohol within 3 hours of bedtime. While alcohol can make you sleepy, it doesn’t help you achieve restful sleep. In fact, alcohol prevents you from reaching the deep stages of sleep, dehydrates you and awakens you in the middle of the night (usually to go to the bathroom).
  • Give the sun a “high 5” every morning (15 minutes of morning sunlight). Getting outside in the sun for 15 minutes each morning – within 15-30 minutes of waking up – helps to regulate the production of melatonin, the sleep hormone. Your internal body clock (the circadian rhythm) runs on a 24-hour schedule and functions best when you are exposed to a regular pattern of light and dark.

Princess Cruises has partnered with Dr Breus to design the Princess Luxury Bed and optimise Princess staterooms for a sleep-friendly sensory experience to ensure guests get the best night’s sleep while on holiday.