One in three Germans feels sleep-deprived. An analysis reveals the best destinations for a vacation focused on catching up on sleep.
If you struggle with poor sleep at night, you’re not alone: According to a recent analysis by Kayak, 34 percent of Germans currently feel exhausted and sleep-deprived. As a result, more than two-thirds (73 percent) are considering a vacation specifically aimed at improving their sleep this year. In response, the travel search engine has published a sleep tourism guide, including a ranking of the best destinations for restful sleep.
Scientific Confirmation from Additional Studies
Various studies show that people need at least seven hours of sleep per day—but often don’t get it. “It’s a magical threshold,” warns Prof. Ingo Fietze, head of sleep medicine at Berlin’s Charité hospital, in an interview with “SWR”: “When we talk about healthy sleep, we say: Well, six hours minimum, but seven hours should be the goal. Eight hours would be ideal.”
The real issue isn’t that people are going to bed later or waking up earlier—they’re spending just as much time in bed as before. “The reduction is mainly due to an increase in wake time during sleep. And when wake time increases, sleep quality declines,” Fietze explains.
According to the Kayak study, the main factor disrupting Germans’ sleep is job-related stress (37 percent), followed by financial worries (26 percent) and global events (18 percent). More than half of respondents (54 percent) said they sleep better and longer when on vacation than in their daily routine.
The Best Travel Destinations for Restful Sleep
The ranking of top sleep-friendly travel destinations considered factors such as noise pollution, air quality, and political stability. It also took into account the availability of accommodations with spa and wellness services, as well as proximity to nature—both of which have been shown to improve sleep quality.
Internationally, Split, Croatia, tops the list. The coastal city stands out for its luxurious spa accommodations and breathtaking views of the Adriatic Sea. In second and third place are Canmore, Alberta (Canada), and Andorra la Vella, the capital of the small Pyrenean state of Andorra, followed by Reykjavik, Iceland.
For those who prefer to stay closer to home, there’s good news: Germany also offers excellent sleep-friendly destinations. Among the 250 analyzed locations worldwide, 19 German cities made the list—led by the Hanseatic city of Lübeck (ranked 11th internationally), which scored well for its air quality and low noise levels. Other German spots in the top rankings include Willingen in Hesse (15th place), Bamberg in Bavaria (19th place), and the Baltic coastal city of Rostock (20th place).
Five Tips for Better Sleep on Vacation
To ensure a truly restful vacation, consider these five expert-approved tips. Dr. Jason Ellis, a sleep science professor at Northumbria University in the UK who contributed to the study, recommends:
- Sleep-boosting diet: Kiwis contain polyphenols with calming effects. Start eating two kiwis every evening three days before your trip to improve sleep quality.
- The right sleep environment: Pay attention to room amenities when booking accommodations. Blackout curtains help block out disruptive light sources—photos and accommodation descriptions often provide clues about these features.
- Morning sunlight: Getting sunlight first thing in the morning—either by taking a walk or having breakfast outdoors—helps regulate the sleep-wake cycle and align the body’s internal clock.
- Power nap with caffeine: If you need a nap upon arrival, try this trick—drink a cup of coffee right before a 20-minute power nap. The caffeine kicks in just as you wake up, giving you a double energy boost.
- The 90/20 rule for vacation activities: After 90 minutes of activity, take a 20-minute break—whether hiking in nature or sightseeing in the city. This promotes relaxation and leads to more balanced sleep.
Don’t Take Sleep Disorders Lightly
Sleep specialists warn against ignoring persistent sleep problems. Insomnia, a severe chronic sleep disorder, can even lead to depression, says Prof. Kneginja Richter, chief physician at the CuraMed Day Clinic in Nuremberg. “If we address the issue in time, we can prevent clinical depression and memory disorders, even dementia,” she cautions in the German medical journal “Deutsches Ärzteblatt.”
Fortunately, insomnia is now highly treatable: “It can be managed with short-term psychotherapy, which consists of four to six sessions lasting 45 minutes each. And it is effective, whether conducted by experts in person or digitally,” the sleep researcher explains.
For those who only experience occasional sleep disturbances, sleep tourism might be a simple solution. Often, a change of scenery is enough to help the body reset its natural rhythm.
