We All Have Ways of Dealing with Jet Lag, but What Are the Long-Term

WELL-BEING Sleep

Dreaming of sleep

We all have ways of dealing with jet lag, but what are the long-term effects of sleep deprivation and how are travel companies trying to help? Sally Brown investigates ▲

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iredness comes with the territory when you travel for business, but new research points to long-term INDUSTRY INITIATIVES T consequences for physical and psychological health and Hotels and airlines are fast well-being when we regularly miss out on quality sleep. recognising the importance of On average, we sleep for two hours less than we did in 1960 sleep to their customers. Here are and, according to a recent survey commissioned by insurer some of the ways they are trying to Direct Line, 48 per cent of us say we need eight hours of sleep improve your rest. but two-thirds of us only get six. Many frequent travellers get much less than this. Better bedS In the short term, a lack of sleep affects your ability to n STARWOOD’S Westin BRAND was concentrate and make decisions, and renders you more a pioneer in sleep quality, introducing its irritable. Your family and colleagues often bear the brunt of that. “Heavenly Bed” concept in 1999. Now In the longer term, it puts you at risk of several serious diseases. it has a store selling custom-designed “When you travel frequently, you undermine two aspects of mattresses (about £1,750 for king size), your sleep cycle – your sleep homeostat, which regulates the pillows and 400-thread count cotton linen drive to sleep, and the body clock or circadian rhythm,” says (sets from about £900). westinstore.com Professor Jason Ellis, head of the Centre for Sleep Research at Northumbria University. n Four Seasons recently upgraded New research from the University of Surrey has found that its beds with a custom-designed mattress living out of sync with your body clock affects the activity of Meadows runs a programme called “Sleep to Perform”, props – such as warm baths, pills and alcohol – can fuel sleep that includes a “Gel Touch” foam centre to more than 700 genes, disrupting several metabolic processes, which provides company-wide sleep need assessments, anxiety. You can lie there thinking: ‘I’ve had my bath and done my absorb heat and regulate body temperature. including how we respond to stress and the ability of cells to seminars, webinars, and one-on-one coaching for those staff deep breathing and still can’t sleep, so what’s wrong with me?’” Like Goldilocks, guests can also choose regenerate. This may help to explain why regular disruption who need it most. It’s no surprise that they are often frequent It makes sense, he says, to avoid late-night caffeine and alcohol from a soft, medium or firm mattress topper. to sleep increases your risk of depression, as claimed by the travellers. MartinSinclair, a contributor to our online forum consumption, and to try to go to bed and get up at roughly the The new beds are available in most US University of Washington Medicine Sleep Centre, and puts (businesstraveller.com/discussion), writes: “Sleeping problems same time every day (travel permitting). But acceptance is key – hotels, while the international upgrade you at higher risk of cancer and heart disease, as proven by a have affected me for the past 30 years of travel. My solution up the irony being that it’s only by giving up the struggle to sleep that programme should be completed over the wealth of research. until April 2013 was to take sleeping pills, which I fortunately we are able to sleep better. “It’s about changing your relationship next few years. You can also order one to Scientists at the University of Chicago found that after only recognised as being a serious problem. I kicked the pills 100 with your thoughts about sleep,” he says. “Rather than trying to take home. fourseasons.com a few days of cutting back to four hours’ sleep a night, people per cent and now conquer sleep problems with yoga.” control your anxiety about lack of sleep, allowing it to be there struggled to process glucose in a similar way to the early stages Ellis says the problems can continue when you get home. “It allows it to pass.” n Etihad Airways collaborated with of diabetes. “Forcing your body to function when it’s supposed can take as little as two weeks of disrupted sleep to trigger a Meadows says the American Centre for Psychiatry and to be asleep puts it under tremendous strain,” Ellis says. “We long-term sleep disorder,” he says. “So even at home, you wake labelling your thoughts ‘Sleep is still the most Neurology in Abu Dhabi to develop its new know from studies on shift workers that it can lead to serious up in the night or find it hard to drop off.” (“there’s that old fear under-rated performance sleep programme. It now offers first class health problems.” What can you do if your job is ruining your sleep? According that I won’t be able to passengers all-natural mattresses sourced One of the latest discoveries is that sleep “detoxes” the brain. to the Economic and Social Research Council, one in ten cope tomorrow”) allows enhancer out there’ from the Hevea rubber tree, 100 per cent According to recent research from the University of Rochester people in the UK take sleeping pills regularly. Meadows says: you to step back from cotton bedding and down duvets. Medical Centre in New York, sleep helps to flush out waste “People who come to the Sleep School have had insomnia them, rather than allowing them to affect you. “Most clients resolve etihad.com/comfortzone products such as amyloid-beta, the protein that has been problems for ten years on average and I’d say 90 per cent their sleep problems within three months,” he says, although he linked with Alzheimer’s disease. have tried five or six types of medication to help them sleep. points out that once you have them, you tend to have them for Prescription pillows Thankfully, companies are finally taking the issue seriously, says The catch-22 is that they become dependent and feel they life. He explains that insomnia remains in the memory like anxiety n There’s a reason behind the trend sleep physiologist Dr Guy Meadows, clinical director of the Sleep can’t sleep without them, even though they realise they’re does, so during a heatwave, for instance, you’ll be affected more for hotel pillow menus – sleep specialists School (thesleepschool.org) and author of The Sleep Book: How to not sleeping well.” Last year, a University of California study than most as it can trigger your old thoughts and beliefs. believe the wrong pillow height throws Sleep Well Every Night (Orion). He says: “We’ve still got a long way found that even occasional use was as bad for your health as Making an effort to upgrade your sleep is an investment in the spine out of alignment and can lead to go to create the cultural shift we need to fully appreciate the smoking, raising the risk of early death at least 3.6 fold. your health and mental well-being, both now and in the future. to restless sleep. One solution is buying importance of sleep. But when we speak to HR departments of top Meadows doesn’t think sticking to a “wind-down” routine There’s also another welcome pay-off – you’ll become more a bespoke pillow online, designed by companies, improving the sleep of employees is now as important helps. “Sleep is a natural physiological process that can’t be efficient. As Meadows puts it: “Sleep is still the most under-rated sleep guru and osteopath Sammy Margo,

THINKSTOCK as reducing stress – and the two tend to go hand in hand.” controlled, and relying on unnatural night-time rituals or performance enhancer out there.”

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by filling out a questionnaire about your n Dubai International Terminal 1 to Thursday with no children or sleeping position, body size and personal has ten soundproofed “Snoozecubes” leisure guests allowed. Rooms Pillow tech preferences. £15, goodsleepexpert.co.uk bookable by the hour for Dhs 65 (£11). The also include soundproofed walls units include a full-size mattress, TV, wifi and headboards, anti-snoring The latest gadgets and apps can help you to control the length n Alternatively, make the most of the and flight updates.snoozecube.com pillows and white noise machines. and quality of your sleep, says Caramel Quin sleep menu on offer at most premium hotel crowneplaza.com brands. At Dorsett Hotels and Resorts’ n Moscow SheremetyevO’s 4 sqm Grand Labuan in Malaysia, you can choose “Sleepboxes” house up to three bunk Weird science from a water pillow, a magnetic pillow or beds, bookable by half-hour periods. n Delta Air Lines recently one that plays music. dorsetthotels.com sleepbox.co.uk showcased a “photon shower” TOP APPS sounds while you’re in a light sleep prototype created by University phase. It also detects snoring and makes Diet plans n “Napcabs” at Munich Airport of Oxford neuroscientist Russell clicking sounds to encourage you to stop. n What you CONSUME throughout the and “Sams Snooze at my Space” pods Foster. The light-filled cubicle is 10 day can improve the quality of your sleep, in Terminal 3 of New Delhi’s Indira designed to instantly reset your body Sleep Genius Relax Mel4odies by regulating your blood sugar levels. Gandhi International are bookable by clock and eliminate jet lag. Free (iOS and Android) Free (iOS and Android) At London’s Corinthia hotel, a sleep menu the hour, while Yotel cabins in Gatwick fastcocreate.com, delta.com sleepgenius.com ipnossoft.com devised by nutritional therapist Jeannette South Terminal and Heathrow T4 can be As well as tracking your sleep, Sleep This app lets you combine sounds and Hyde includes choices such as a turkey hired for four hours. Genius uses your smartphone’s melodies to create your own relaxation burger with Beenleigh blue cheese and napcabs.com accelerometer to measure your movement. soundtrack. Experiment to find the mix baby spinach, which is rich in tryptophan, newdelhiairport.in It will play soothing sounds to lull you to that’s best for you – whether that is used to make the sleep hormone melatonin, yotel.com sleep, gently1 wake you over the thunder or monks chanting, and magnesium-rich choices such as course of five minutes, and offer a flute or a cat purring. It warm asparagus with orange hollandaise Sleep relaxation exercises when you’re sounds quirky, but many sauce, roasted sunflower seeds and golden concierges feeling stressed. insomniacs swear by it. berries, and baby red chard to ease muscle n At London’s tension. It’s available to guests who opt for Montcalm hotel, sleep Sleep Cycle Sleep Time the two-day “Sleep Retreat”, which also concierges are on hand Free (iOS and Android) Free5 (iOS and Android) includes a spa treatment. corinthia.com to help you choose the sleepcycle.com azumio.com as well as after your journey, by using light right pillow to suit your By tracking your sleep via your A sleep tracker app with cycle and darkness to support your body’s natural Sleep coaching sleeping position, bring phone’s accelerometer, you can analysis software developed circadian rhythms. Tell it where and when n Crowne Plaza offers guests free you a bedtime drink, analyse how you slept in detail, with Stanford University, what you’re travelling and it will create a schedule podcasts from sleep expert Dr Chris or ensure your room is and the alarm can wake you at the makes this app stand out is of light, dark and sleep for you. Idzikowski. crowneplaza.com the perfect temperature optimum point. It also records the its sounds. Choose from a and level of darkness. percentage of sleep quality and range of natural soundscapes SleepBot 2 Free (iOS and Android)8 n At Champneys’ UK resorts, Jason themontcalm.com average time in bed. to gently lull you to sleep Ellis from Northumbria University holds or rouse you when you’re mysleepbot.com specialist retreats throughout the year to n New York’s Dream:ON snoozing – you choose the This tracks data including sleep time, look at your personal barriers to better rest, Benjamin hotel will set Free (iOS) 30-minute window in which waking time, hours of sleep and your dreamonapp.com 6 identifying your ideal bedtime and working up a white noise machine you’d like to be woken. “current debt” – the hours of sleep you’re out how much sleep you really need. to drown out background An intriguing app that claims to be missing out on. Unusually, it records sound, champneys.com sound, and arrange a sleep- able to help you choose what you MotionX 24/7 too. There’s a graph of noise levels – tap inducing pre-bed spa treatment. dream about and even support £0.69 (iOS) it to hear the audio – proving finally who Power-nap pods thebenjamin.com lucid dreaming. It monitors your motionx.com snores and who talks in their sleep. n Singapore Changi airport has free sleep like other apps, but then plays your This does all the sleep sensing offered 9 rest areas for passengers with reclining seats. n At the Westin New York at Times n British Airways has trialled chosen soundscape – from “peaceful by other apps, but also uses the iPhone SleepRate changiairport.com Square, you can opt for a “rest well call”, a “happiness blanket” that connects garden” to “wild west” – when your camera to measure your pulse optically US$80 (iOS only) which will remind you when it’s time to go to neuro-sensors that measure subconscious is most suggestible. from your fingertip – finding correlations sleeprate.com n Abu Dhabi International to bed. westinnymedia.com passengers’ brainwaves and changes between your sleep and resting heart rate. If you’re sleeping badly, the problem may Sleep3 as Android AIRPORT’s Terminal 3 has egg-shaped from red to blue depending on how be holistic. This pricey app (full kit sold for “Go Sleep” pods that can be rented by the Quiet floors relaxed they are. The idea is that cabin Free (Android) Entrain US$100) requires a Polar H7 heart rate play.google.com Free (iOS) 7 hour for Dhs 30-48 (£5-8). They feature a n More and more hotels crew could then alter their routine monitor and uses Stanford University’s chair that converts to a flat bed and secure are creating business-only or quiet according to a passenger’s mood (see This tells you when it’s time for bed, helps itunes.apple.com Cognitive Behavioural Therapy for storage for luggage, wifi and power points. floors. Crowne Plaza properties June 30 news story at businesstraveller. you drift off with soft sounds, tracks sleep A clever app from the University of Michigan Insomnia to look at thoughts, routines and abudhabiairport.ae, gosleep.aero have allocated zones from Sunday com/tags/british+airways). ba.com phases, then wakes you with natural that calculates how to tackle jet lag before, emotions by day,10 alongside sleep logs.

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