One of the world’s largest international premium cruise lines, Princess Cruises, in collaboration with Wakefield Research, revealed the findings of its 2nd Annual Relaxation survey for Vietnam.

Vietnamese are so stressed that three in four Vietnamese (73 percent) of those surveyed frequently have trouble sleeping as they may be bringing too many worries with them on their holidays. This trend continues from last year where the figure was the same.

World renowned, board-certified sleep doctor Dr. Michael Breus said that the survey underlined the importance for people to maintain good sleep patterns while on holiday. “Sleep is a vital, sensory experience that allows our bodies to recharge and recover from mental and physical strains. Lack of stress management plays a huge role in causing sleeping difficulties,” said Dr. Breus.

“With so many people struggling to sleep well while on holiday, the best way to ensure they get the rest they need, no matter where in the world they are, is to try to maintain a sleep schedule and behaviours similar to ones followed at home. Exercising while on holiday and keeping a consistent bedtime will also help you get a great night’s sleep,” added Dr. Breus.

The study also found their poor sleep habits do not start or end with holidays. Inadequate sleep is a problem in general as two in five Vietnamese (37 percent) are getting less sleep than they need. Their bedtime routines may be to blame with about 16 percent and nine percent of Vietnamese drinking a hot caffeinated drink or alcohol respectively before going to sleep which may interfere with their night’s sleep.

Other highlights of the survey

People often resort to routines that signal to their bodies that it’s bedtime. Many choose a snack or drink. The survey found that the most common pre-bedtime food for Vietnamese is hot non-caffeinated drinks (30 percent), followed by something sweet such as cookies or cakes (21 percent).

Taking time off is one of the ways for adults to relax and de-stress. However, one third of employed Vietnamese (32 percent) did not use all the paid time off available to them last year. Vietnamese who are married or in a relationship are more likely to use all their paid time off, which may be due to wanting to spend more quality time with their loved ones.

Children seem to have boundless energy that somehow ends up taking a toll on their parents. The study also showed that working parents are more likely than employed non-parents to take 10 days off every year just to relax or catch up on sleep.

The Princess Luxury Bed

Princess Cruises partnered with Dr. Breus to develop the Princess Luxury Bed offering guests the ultimate night of sleep at sea. More than 45,000 Princess Luxury Beds are now in over 22,000 staterooms in all of Princess Cruises 17 ships.

“Vietnamese guests can experience the Princess Luxury Bed onboard Sapphire Princess which will be based in Singapore from December 2019 to March 2020 or anywhere in the world with Princess ships whether in Japan, Australia, Europe, Caribbean, Alaska or USA/Canada. The Luxury Bed will certainly contribute to a good night’s sleep and keep you refreshed for the next day’s activities,” said Farriek Tawfik, Southeast Asia director, Princess Cruises.

Mr Tawfik also added that more Vietnamese are now exploring the idea of taking cruises due to the advantages such as packing and unpacking only once and guests also get to wake up at a new destination every morning during the cruise. Moreover, accommodation, food, entertainment and many activities are included in the cruise fare which makes it very affordable.

Additional sleep tips from Dr. Breus

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 runs on a 24-hour schedule and functions best when you are exposed to a regular pattern of light and dark.

Practicing the “Power-Down” Hour. During the first 20 minutes, complete any tasks that absolutely must get done before bedtime. During the next 20 minutes, wash your face, brush your teeth, and get dressed for bed. For the last 20 minutes, lie in bed quietly and meditate. Focus on the rhythm of your breathing and keep away any negative thoughts during this time.