To reveal which European destination is the best for sleep, MattressNextDay has analysed a range of factors, including working hours, daylight hours, air pollution and the number of hotels providing a 'good sleep' as identified in the reviews.
Explore our map, hover over each country and click to compare where your favourite European destination sits for the best place to sleep.
Hover over the map to view statistics. Click to pin a county to the side or select it from the dropdown box.
Are you tired of being tired? If you've been feeling like a zombie stumbling through your daily routine, you're not alone. An increasing number of people are realising the importance of quality sleep, giving rise to a new trend: sleep retreats.
Sleep tourism is, essentially, holidays devoted to sleep. Hotels that cater to improved sleep with specific programmes and facilities to aid when it comes to 'shut eye' are booming. What was popular in the last year is even more popular now, with a 250% rise in enquiries for 'sleep tourism hotels' worldwide.
In the UK alone, interest in 'sleep retreats' has grown by 22% in the last year, revealing how much we are emphasising our sleep today. But that's not surprising given how little sleep we actually get...
On average, Europeans get seven hours of sleep at night. While that is within the recommended, getting below seven hours or waking through the night can contribute to sleep deprivation. As you lose more and more sleep, your body and brain begin to suffer and function differently - affecting your ability to do your day-to-day tasks.
Therefore, more people are prioritising sleep and many are on the hunt for the perfect place to catch some serious Z's.
Interestingly, some European countries do already prioritise sleep, such as the Scandinavian countries and their tips for separate duvets to avoid sleep disruptions when in bed with partners. The Netherlands and Finland have also topped recent lists of European countries getting the most sleep, but which countries offer the best opportunity for sleep for tourists?
To identify this, we analysed several key factors across the continent, including:
Then each country was scored out of 36 - the number of countries featured in the list - based on these factors to reveal the best and worst sleep destinations in Europe. Some countries scored identical points so they have been classed as the same number in the leaderboard.
Denmark has emerged as the ultimate haven for sleep enthusiasts. Scoring a stellar 94 points, Denmark combines low pollution levels, balanced daylight hours, and a positive work-life balance, making it the top destination for sleep retreats.
The country scored the best overall for its balanced daylight hours, 1,932 in a year which isn't too high or low - both extremes can negatively impact sleep. Denmark works 34.4 hours a week, the 5th lowest in Europe, positively impacting sleep and our work-life balance.
Scientists have also discovered that air pollution is linked to poor sleep. Thankfully Denmark has good air quality, with an average concentration of 26, placing 8th out of Europe.
The country has been committed to maintaining clean air since the 1970s, they've put in place low-emission zones and regulated power plants, clearly helping the nation to sleep.
Not only that, but the Scandinavian sleep hacks have recently been taking the world by storm. As mentioned, the separate duvet trend is becoming extremely popular to minimise sleep disruptions. Essentially, you and your partner have separate duvets to avoid duvet hogging at night...
But the Scandinavian trend of airing your bedding outside to air and removing any moisture is also recommended by experts. The more moisture builds up, the more bacteria build up, so it appears we should be taking a few sleep tricks from our friends in the north.
Following closely behind Denmark, the Netherlands has secured its place as a good sleep destination with an impressive score of 89 points. The Netherlands boasts the shortest working hours in Europe, averaging just 32.2 hours weekly. The country also scores high for balanced daylight hours, with an annual average of 1,826. These factors, combined with low average working hours, create an environment conducive to both productivity and rest.
The Netherlands is also famed for their sleep hacks, getting the longest sleep in the whole of Europe. They recommend getting outdoors as soon as possible, including taking your morning coffee outside. The more daylight and sun exposure in the morning, the better your circadian rhythm is regulated. Due to this, you'll feel more tired at night.
But, which parts of the Netherlands should you visit for the most relaxing trip?
Amsterdam, with its charming canals and relaxed ambience, offers a unique blend of urban charm and serene escape spots. The Dutch countryside, including locales such as De Beemster and Aalsmeer, with vast open spaces and a peaceful atmosphere, is perfect for those seeking respite from urban life.
Emphasising work-life balance and clean air, with an average concentration of 28, the Netherlands stands out as a top choice for sleep tourism.
Of all the factors analysed, Montenegro ranks at the bottom of the list for good sleep. Scoring a mere 13 points, this picturesque Balkan country faces challenges affecting residents' and visitors' ability to enjoy a restful sleep.
A primary concern is the high level of air pollution; Montenegro has the 4th worst air quality in Europe, with an average pollution concentration of 65. This environmental challenge can lead to respiratory issues, and general discomfort, making it harder to sleep.
What's more, Montenegro has long workdays working 43.4 hours a week, which leaves little time for relaxation and sleep.
Daylight hours in Montenegro are also less than ideal, it has the 6th highest sunshine hours, which can disrupt circadian rhythms (your 24-hour body clock). Daylight suppresses the production of melatonin, your sleep hormone, which is essential for sleep. As this is suppressed, you'll struggle to sleep as daylight also stimulates the production of cortisol (your stress hormone), designed to wake you up.
Despite the UK having many factors working against sleep health, such as higher working hours (41), and lower daylight hours (1,527), the UK has the highest number of hotel reviews mentioning 'good sleep' at 507, significantly more than the country taking second spot.
This could be why interest in 'sleep retreats' has grown by 22% in the UK, with more hotels placing a focus on ensuring their guests get a good night's rest.
The UK also has the joint lowest air pollution, matching Iceland with an average concentration of 17, evidently aiding Brits in sleeping.
Spain has the second-highest number of 'good sleep' hotels, however, at 124 reviews this is still far behind the UK. Sweden (116), Denmark (112), and Italy (61) follow behind in third, fourth and fifth respectively.
Balancing work and sleep is crucial for overall well-being, thankfully many European countries excel in this area.
Netherlands, Austria and Norway are the best countries for work-sleep balance, with the shortest working hours in a week at 32.2, 33.6, and 33.9, respectively.
Surprisingly, studies have found that those who work four days a week, sleep an hour more each night compared to a 40-hour week.
However, not all of Europe has shorter working hours, the average across Europe is 37.5. But countries such as Turkey, Montenegro, and Serbia far exceed this at 44.2, 43.4, and 41.7, having the highest work weeks in Europe.
There are a huge range of sleep trends spanning the countries in Europe. However, there are a few we can include in our sleep routine that can actually help you get a better night's rest.
Harking back to the Netherlands and one of their many sleep trends, we should try to get outside more - even if it is for an additional 20 minutes. Daylight is extremely important, with our circadian rhythm (our internal body clock) regulated by daylight.
The more daylight you get, the more you are likely to sleep at night as your circadian rhythm also stimulates the production of melatonin (your sleep hormone).
Further to that, if you are wondering how and when to get outside, use that time in the morning when you have a coffee to get outside. This will help release the production of cortisol, the hormone that is released in the morning to help you stay awake during the day.
Airing your bed is extremely important. Take time out every morning to pull the covers back and let the moisture in your bed air. If you don't, that moisture becomes trapped and leads to a build-up of dead skin cells, bacteria and even dust mites, which thrive in humid spaces.
In Sweden, many children and adults alike drink a warm porridge drink, containing milk and oats, before bedtime. Warm milk has been commonly used to help children sleep for years, and it shouldn't stop when we get older. This type of drink contains a huge range of vitamins that can actually aid you in getting to sleep.
In Finland, a sauna is extremely popular in the evenings. As the sauna raises your body temperature and encourages your muscles to relax, it can help you feel tired. In fact, one study found that sauna users experienced one to two nights of improved sleep after a sauna session.
Want to ensure you get a more restful sleep? Check out our sleep routine calculator, which will find your optimum bedtime routine depending on how you're feeling that day and your scheduled wake-up time. Or, check out our range of mattresses which could help improve your sleep.
To determine the best European destinations for sleep, we analysed key factors known to influence sleep quality:
Each factor was weighted equally and scored, of a maximum 36 points, and a low of 1 point. Then each score was added together to achieve an overall ranking. Four countries scored identical points, meaning they were classed as the same number in the overall leaderboard.
Google Keyword data from June 2023 to May 2024.