The one fruit you should eat to help you get a good night’s sleep at a festival

Shot of two young men lying on the grass after drinking too much at an outdoor festival
-Credit: (Image: Getty Images)

A sleep expert has shared some top tips for Brits heading to festivals this summer. Festivals aren’t usually known to be a hub for much sleeping, so every second of snoozing you get can feel like a blessing.

Almost every festival-goer will accept that they’ll never get a good, sound eight hours of sleep. With temperatures in the UK looking to stay high, sleeping can be made all the more difficult in the heat.

A downside to the lack of sleep at a festival is the lack of energy the next day, so the experts from MattressNextDay have shared some full-proof tricks to put into action this summer. Simple things such as sleeping with your head higher than your feet comes recommended by sleep experts, and eating a particular fruit before bed.

Martin Seeley, sleep expert at MattressNextDay and CEO, shared seven sleep tips for getting a decent night's rest at a festival, as well as tips to wake up energised so you can keep the party going.

Eat an orange before bed to increase melatonin

Oranges Raw fruit and vegetable backgrounds overhead perspective, part of a set collection of healthy organic fresh produce
Oranges increase melatonin (the sleep hormone) production pretty quickly, making it easier to fall asleep -Credit:Getty Images

Fruits packed with antioxidants and nutrients are a good and practical way to get a good night’s sleep at a festival, much like oranges. You can easily keep a few oranges in your backpack to carry around with you.

Munching on one in the evening has been shown to increase melatonin (the sleep hormone) production relatively quickly, making it easier to fall asleep. With their natural packaging, oranges are a great addition to your camping gear, and are a practical, super efficient way of giving your body some needed nutrients quickly.

Always pitch your tent in the best position for sleep

If you’re pitching your tent on a slope, which is quite likely if you’re at somewhere like Leeds Festival, Y Not, and even Glastonbury, you should take a little more precaution when choosing which way round you set up.

MattressNextDay recommended sleeping with your head higher up the slope than your feet. This way, the blood won’t rush to your head and wake you up in the morning, while also avoiding a banging headache.

Sleeping with your feet further downhill than your head will stimulate proper blood flow and encourage a deeper sleep. One problem you might come up against is bad weather, so if it rains, making your tent as high up a slope as possible will mean that those at the bottom of the hill will be flooded.

Time your naps right

You’re super tired and there aren’t any artists you’re particularly interested in watching? Attempt to kill your free time by having a 20 minute power nap. However, it’s important to remember that you don’t sleep for any longer than this.

Napping for any more than 20 minutes will have you feeling groggy and wanting to sleep more, rather than energised and ready-to-go. The perfect power nap will give you energy to get through the day, even if you’re not sleeping enough at night.

To combat that grogginess, MattressNextDay suggested trying a little bit of exercise as soon as you wake up for a few minutes. You’ll get your blood pumping and endorphins raised, making you feel energised and ready for a few more hours of partying

Pitch your tent away from walkways

GLASTONBURY, ENGLAND - JUNE 26: Festival goers walk about the site during day one of Glastonbury Festival 2024 at Worthy Farm, Pilton on June 26, 2024 in Glastonbury, England. Founded by Michael Eavis in 1970, Glastonbury Festival features around 3,000 performances across over 80 stages. Renowned for its vibrant atmosphere and iconic Pyramid Stage, the festival offers a diverse lineup of music and arts, embodying a spirit of community, creativity, and environmental consciousness. (Photo by Jim Dyson/Redferns)
Try to camp as far away from walkways as possible -Credit:Getty Images

It's unlikely that anyone is attending a festival under the impression they’ll get the best sleep of their lives. But, if you are planning on sleeping as soon as the main acts end, you should take precautions so you’re not constantly being disturbed by those early-hours ravers.

Pitch your tent away from busy walkways or toilets - this might be inconvenient when it comes to having to wade through a sea of tents when you want to get anywhere, but you’ll stay out of the way of busy, noisy crowds when you’re trying to sleep.

Dance as much as you possibly can

If you’ve finally got a chance to get some sleep, you don’t want to miss your only chance at some rest by laying there buzzing, ready to head back out there. So, dance to your heart’s content

Whether that’s getting caught up in a mosh pit or jumping up and down to your favourite artist, tire yourself out as much as possible.By the time you get back to your tent, your body will be desperate for some restorative shut-eye, so you’ll quickly fall into a deep sleep and be less likely to be woken by disturbances through the night.

Drink 300ml of water before bed

Your body needs hydration for proper, restful sleep, so make sure you’re drinking enough water throughout the day. Staying hydrated will make your sleep come easier, lighten the load of a hangover and create an overall rejuvenating sleep.

A glass of around 300ml of water just before you go to sleep will hydrate your brain and body just enough for a refreshing night’s sleep, without waking up for the dreaded portaloos in the night.

Recreate your usual routine

It's unlikely you’ll be packing your dehumidifier, favourite blanket and white noise machine for a festival, but you should try to recreate as much of your usual bedtime routine as possible.

Simulating your normal pre-bed habits will signal your brain and body that you’re settling down for sleep. While you might be excited and full of adrenaline, starting to brush your teeth, wash your face and put some comfy clothes on will let your brain know that it’s sleep time.