Ashwin Lewis
Sleeping in a hotel can be challenging due to unfamiliar surroundings, time zone shifts, and busy schedules. However, there are several strategies you can use to improve your sleep quality when staying in a hotel. Firstly, maintaining a consistent sleep schedule, similar to your routine at home, can help regulate your body's circadian rhythm and make it easier to fall asleep. This includes going to bed and waking up at your usual times, even when travelling across time zones. Additionally, creating a comfortable sleep environment is crucial. This may involve choosing a quiet room away from elevators or busy roads, adjusting the temperature to a cool setting between 60-67 degrees Fahrenheit, and minimising light exposure by using blackout curtains or a sleep mask. It is also beneficial to limit alcohol consumption before bed, as it can disrupt your sleep architecture and reduce the amount of deep sleep you get. Practising relaxation techniques, such as deep breathing or muscle relaxation exercises, can also help calm your mind and body, leading to a more restful night's sleep. Lastly, staying in a hotel can be an opportunity to reduce stress and anxiety, as you may be on vacation or enjoying a change of scenery. Embracing this sense of relaxation can positively impact your sleep quality. By combining these strategies, you can enhance your sleep experience and wake up feeling refreshed during your hotel stays.
| Characteristics | Values |
|---|---|
| Stick to your routine | Go to bed and wake up at the same time as you normally would |
| Avoid sharing a bed | Request twin beds when booking |
| Avoid heavy meals before bed | Eat dinner several hours before bed |
| Choose a quiet room | Request a room away from the road, lifts, ice machines, and housekeeping closets |
| Block out noise | Use earplugs or noise-cancelling earbuds |
| Neutralise scents | Bring your own linen spray |
| Avoid alcohol before bed | Alcohol affects sleep quality |
| Exercise during the day | Regular exercise helps you sleep better |
| Avoid napping | Naps can interfere with your ability to sleep at night |
| Take a hot bath | Raising and lowering your body temperature can make you sleepy |
| Check the alarm clock | Ensure any alarms are off or set to your desired wake time |
| Block out light | Use blackout curtains or a sleep mask |
| Limit screen time | Avoid using electronic devices before bed |
| Keep the room cool | Set the temperature between 60-67 degrees Fahrenheit |
| Make the room feel familiar | Bring your own pillow and blanket |
| Relax | Try deep breathing or muscle relaxation exercises |
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What You'll Learn
- Stick to your normal bedtime routine and sleep schedule
- Reduce alcohol consumption and avoid heavy meals before bed
- Block out light with blackout curtains, a sleep mask, or gaffer tape
- Minimise noise with earplugs, or by requesting a quiet room
- Try deep breathing, muscle relaxation, or other sleep exercises
Stick to your normal bedtime routine and sleep schedule
Sticking to your normal bedtime routine and sleep schedule is one of the most effective ways to get a good night's sleep in a hotel. This is because a significant part of achieving quality sleep is simply habit. By maintaining your regular evening rituals, you can trick your subconscious into thinking you're at home, making it easier to fall asleep.
When travelling, it's essential to go to bed and wake up at your usual times. This helps regulate your circadian rhythm and makes falling asleep each night a more seamless process. If you're travelling across time zones, try to adapt to the local time as soon as possible. Expose yourself to sunlight and increase your activity levels during the day to stay awake, and then reduce your light exposure and relax when it's bedtime in your new location. While it may take a day or two, adopting the local schedule will reduce jet lag and improve your sleep quality.
If you normally sleep on a specific mattress size, try to book a hotel room with a similar bed. Bringing your own pillow can also help, as resting your head on the same pillow each night can signal to your body that it's time to sleep. Additionally, maintaining a consistent sleep schedule will help you avoid the "first-night effect," a phenomenon where one side of your brain stays alert while the other sleeps more deeply when you're in an unfamiliar place. This effect typically resolves by the second night as your brain adjusts to the new environment.
To further enhance your sleep quality, create a relaxing environment by adjusting the temperature, light, and sound levels in your hotel room. Set the temperature between 60-67 degrees Fahrenheit, minimise light exposure by using blackout curtains or a sleep mask, and reduce noise by requesting a room away from elevators or using earplugs. By combining these strategies with a consistent sleep schedule and bedtime routine, you'll be well on your way to achieving restful sleep during your hotel stay.
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Reduce alcohol consumption and avoid heavy meals before bed
When staying in a hotel, it can be tempting to indulge in a drink or two. However, alcohol affects the quality of your sleep. Drinking alcohol before bed can disrupt your sleep patterns and reduce the amount of deep sleep you get. This can be detrimental to your overall rest and recovery. Therefore, it is advisable to avoid drinking alcohol, especially close to bedtime.
Similarly, heavy meals before bed can disrupt your sleep. Eating a large meal close to bedtime can cause discomfort and indigestion, making it difficult to fall asleep. It is recommended to finish dinner several hours before bedtime to give your body time to digest the meal and prepare for sleep. This will ensure you feel relaxed and comfortable when you lie down, improving your overall sleep quality.
To enhance your sleep further, you can try relaxation techniques such as deep breathing exercises. These exercises can help calm your body and mind, promoting better sleep. Additionally, maintaining a consistent sleep schedule is crucial. Going to bed and waking up at your usual times, even while travelling, helps regulate your body's circadian rhythm and makes it easier to fall asleep each night.
If you are staying in a hotel, it is beneficial to create a comfortable sleeping environment. This includes adjusting the temperature to a cool setting, ensuring the room is dark, and minimising noise. These simple adjustments can significantly improve your sleep quality during your stay.
Lastly, it is worth noting that the first-night effect is a common phenomenon where people experience disrupted sleep during their initial night in an unfamiliar place. This often improves as your brain adjusts to the new surroundings. So, if you struggle to sleep well on the first night of your hotel stay, know that you are not alone, and your sleep may naturally improve on subsequent nights.
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Block out light with blackout curtains, a sleep mask, or gaffer tape
Light is a crucial factor in getting a good night's sleep. Our bodies produce melatonin, a hormone that helps us sleep, when it is dark. When we are exposed to sunlight, melatonin production is low, keeping us awake and alert.
Hotels often have thin curtains that let in a lot of light, which can be a problem if you are sensitive to light or if the sun rises early. To prevent this, you can call the hotel in advance to ask if the rooms are equipped with blackout curtains. If not, you can bring your own gaffer tape to cover any small lights and windows. Alternatively, a comfortable, well-fitting sleep mask can be a good solution. Some people prefer to use a combination of these methods to ensure complete darkness.
If you are particularly sensitive to light, it is also recommended that you wear dark glasses after 6 pm, or glasses that block the blue light emitted by computers, phones, and other electronic devices. You can keep these on until you go to bed, reducing your exposure to blue light.
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Minimise noise with earplugs, or by requesting a quiet room
Noise is one of the main reasons people struggle to sleep in hotel rooms. If you're a light sleeper, it's worth taking steps to minimise noise before you go to bed. One way to do this is to request a quiet room when booking your stay. Ask the hotel if they can provide a room away from the lifts, ice machines, and housekeeping closets. Booking directly with the hotel, rather than through a third-party travel site, can make this request easier and increase your chances of getting a peaceful room.
If you're concerned about noise, it's also a good idea to pack a pair of earplugs. Earplugs are small and easy to travel with, and they can be a lifesaver if you end up in a noisy hotel room. There are a few different types of earplugs to choose from, so you may want to try out a few options in advance to find the best pair for you. In addition to earplugs, you can also try sleeping with white noise, which can help to block out any unwanted sounds.
If you're someone who worries about oversleeping, set two alarms to ease your mind. That way, you'll worry less and may find it easier to fall asleep. If you often wake up with thoughts of things you need to do, keep a notebook and pen by your bed. That way, you can jot down any tasks or ideas and forget about them until the morning.
By taking these steps to minimise noise and create a peaceful environment, you'll be well on your way to a good night's sleep in a hotel.
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Try deep breathing, muscle relaxation, or other sleep exercises
If you're struggling to sleep in a hotel, deep breathing, muscle relaxation, and other sleep exercises can help you relax and unwind.
Deep breathing is one of the simplest ways to relax and prepare your body for sleep. One breathing exercise involves inhaling slowly through your nose and exhaling slowly through your mouth. Try to breathe out for 4 seconds, wait for 4 seconds, and then repeat. You can also try diaphragmatic breathing, which involves breathing in through your nose so that your belly pushes against your hand, engaging the large muscle at the base of your lungs. This exercise can reduce stress and increase relaxation.
Progressive muscle relaxation is another effective technique for inducing sleep. This method involves tensing and relaxing different muscle groups, starting with your feet and working your way up your body. Lie down in a comfortable position and focus on your toes and feet. Curl your toes and arch your feet, holding this position briefly. Then, relax your muscles and feel your feet sink into the bed. You can also try this exercise while sitting in a chair.
Other sleep exercises include maintaining a consistent sleep schedule and cultivating daytime habits that promote sleep. For example, if you're sharing a room with a friend, ask for twin beds to avoid disturbing each other. Additionally, avoid heavy meals, caffeine, nicotine, and alcohol before bed, as these can disrupt your sleep. If you're a light sleeper, consider requesting a room away from potential sources of noise, such as lifts.
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Frequently asked questions
Try to keep your evening rituals as much as possible, and make the hotel setting in time and space and habits as close to your home as possible.
Make sure your room is comfortable for sleeping. Check your pillows, mattress, and curtains to make sure you're satisfied. Then, set a cool room temperature—between 60–67 °F (15.5–19 °C)—which is ideal for sleeping.
Avoid drinking alcohol and eating heavy meals before bedtime. Try to get some exercise during the day, but not within a few hours before bedtime. Avoid using your phone or other electronic devices 30-45 minutes before bedtime.
Call the hotel in advance to ask if the rooms are equipped with blackout curtains, or bring a comfortable, well-fitting sleep mask. Pack a pair of earplugs in case of noisy neighbours or request a room away from elevators, ice machines, and housekeeping closets.
Try deep breathing exercises, muscle relaxation exercises, or counting backwards from 300.
