Hotels And Sleep: Why Can't I Rest Well?

There are many reasons why you might not sleep well in a hotel. This phenomenon is known as the first-night effect, where one hemisphere of your brain stays alert to protect you from danger in a new environment. Other factors that could be disrupting your sleep include noise, light, and temperature. Additionally, the quality of your mattress, pillow, and bedding can also impact your sleep quality. To improve your sleep in a hotel, you can try booking a quieter room, using earplugs or white noise, and bringing your own pillow or bedding.

The 'first night effect'

The "first night effect" (FNE) is a well-known phenomenon in polysomnographic (PSG) recordings, characterised by decreased total sleep time, lower sleep efficiency, reduction in REM sleep, and longer REM latencies on the first night of testing. The FNE is so consistent that sleep researchers routinely discard the first night of data, as they know it will be unusual and therefore unusable.

The FNE has been recognised by sleep researchers for over half a century, but the science behind it has remained a mystery until recently. In 2016, researchers from Brown University in Rhode Island, led by Yuka Sasaki, discovered that during the first night of sleep in a new location, the left side of the brain is significantly less asleep than the right. The two hemispheres display observably different patterns, with the left hemisphere being more sensitive to external sound stimuli. This asymmetry between the hemispheres results in longer sleep onset.

In a second experiment, Sasaki and her team found that the left hemisphere's sensitivity to sound stimuli vanished on the second night of sleep in a new location. In a third experiment, participants were more likely to respond to external sounds and did so more quickly on the first night of sleep in a new location compared to the second.

The FNE may be an evolutionary trait that increases vigilance in unfamiliar and potentially dangerous environments. Other animals, such as marine mammals and some birds, are known to sleep with half of their brain alert, allowing them to remain vigilant and quickly respond to potential threats.

While the FNE is involuntary and unavoidable, there are some strategies that may help minimise its impact. These include staying in the same hotel or room when travelling to a location for a second time, arriving a couple of nights early if you need to be fresh for an event, and bringing your own pillow for familiar comfort.

Noise

When Making Your Reservation

• Request a quiet room, specifically one that is away from the elevators, midway down a hallway, or on an upper floor.
• Opt for a room at the back of a low-rise hotel, away from the parking lot, or on the concierge or suite level, as these tend to be quieter.
• Avoid rooms facing the pool, as they can be late-night gathering spots, and noise echoes off the water.
• Inquire about the trash collection time if there are dumpsters nearby and request a different room if it's too early for your liking.
• Ask if the hotel is undergoing renovations and choose a room on a floor that has already been renovated to avoid noise and smells.
• Request a non-smoking room to avoid the scent of old cigarette smoke, which can be unpleasant and disruptive.

Packing for Your Stay

• Pack earplugs or invest in noise-masking sleep buds that play soothing sounds to cancel out noise.
• Bring a travel-size white noise machine or download a white noise app on your smartphone to drown out unwanted sounds.
• Pack an eye mask, especially if your room doesn't have blackout curtains, to ensure darkness and improve your sleep quality.

Preparing to Hit the Hay

• Silence your cell phone notifications to avoid being disturbed by calls, texts, or emails while you're trying to sleep.
• Hang the "do not disturb" sign on the door to minimise interruptions from housekeeping or other hotel staff.
• Take a warm bath or shower before bed to relax and unwind, which can help improve your sleep.
• Adjust the room temperature to between 60-70 degrees Fahrenheit, as this is the optimal range for most people to get a good night's sleep.
• Try a meditation or breathing exercise designed to induce sleep and help you relax.
• If you're disturbed by noise, don't hesitate to report it to the hotel staff, who can assist in quieting down a noisy neighbour or offer you a different room.

Light

Electronic devices, such as smartphones, are a common source of blue light. Sleep experts recommend avoiding the use of electronic devices at least an hour before bedtime. Keeping the room dimly lit for at least an hour before sleep is ideal for promoting a restful night. Additionally, it is advisable to keep devices away from the bed to avoid the temptation to scroll through them when struggling to fall asleep.

To block out unwanted light, consider investing in high-quality blackout curtains or shades for your hotel room. These can help create a darker environment, making it easier to fall and stay asleep. If you're staying in a hotel, inquire about blackout shades or curtains, as some hotels provide them. Alternatively, you can bring your own eye mask to ensure you can create a dark environment regardless of the lighting conditions in the room.

Another option to manage light exposure is to use a hanger with clips or binder clips to close any gaps in the curtains, ensuring no light enters through the window. This simple travel hack can make a significant difference in your sleep quality.

Additionally, it is worth noting that light exposure during the day and in the morning can help regulate your sleep-wake cycle. Try to get as much natural light as possible when you first wake up by opening the shades or going outside. This can help reinforce your body's natural sleep-wake cycle and improve your overall sleep quality during your stay.

Pillow and bedding differences

Firstly, enquire about pillow options when booking your room. If you have specific needs, such as a requirement for firmer pillows due to neck or back pain, ask if the hotel can accommodate these requests. Some hotels stock a variety of pillows, and it's worth checking if they have what you need. Alternatively, consider bringing your pillow from home. Having your pillow can provide comfort and familiarity, tricking your brain into thinking you are in your usual sleep environment.

Secondly, if possible, try to maintain consistency with your bedding. For example, if you usually sleep with multiple soft pillows or in a particular position, such as facing the door, try to replicate this setup in your hotel room. Our brains develop associations between sleep and our environment from infancy, so maintaining these sleep associations can help you settle more easily in a new place.

Additionally, consider bringing your pyjamas or sleepwear from home. The familiarity of your own sleepwear can provide a sense of comfort and help you relax in an unfamiliar setting.

If you have sensitive skin or are particular about the feel of your bedding, you may also want to bring your own sheets or a sleep sack. This can help alleviate any concerns about the cleanliness or texture of the hotel linens.

Lastly, don't be afraid to ask for what you need. If you prefer a cooler pillow, enquire about a cool-temp pillow option. Some hotels, like The Ritz-Carlton in Dallas, offer these amenities to enhance your sleep experience.

By prioritising your comfort and familiarity with pillow and bedding choices, you can significantly improve your sleep quality when staying in hotels.

Technology

Sleep tracking gadgets, sleep apnea tests, and consultations with sleep doctors are now part of wellness packages offered by luxury resorts. Additionally, hotels are incorporating cutting-edge sleep technology into their services. For example, the Carillon Miami Wellness Resort features a state-of-the-art sleep therapy program that includes electromagnetic and infrared technology, floating bath soaks, and a meditation pod. The Equinox Hotels in Hudson Yards, New York, offers an extensive spa menu and personalized sleep coaching as part of its Art + Science of Sleep program.

Some hotels are also addressing travel-related sleep issues like jet lag. For instance, the Timeshifter app, in collaboration with InterContinental Hotels & Resorts, provides personalized plans based on travel schedules and individual sleep patterns to mitigate jet lag and enhance guest well-being. Similarly, select InterContinental guest rooms now feature designs by neuroscience expert Isabelle Sjövall, which incorporate tones, textures, lighting, and nature to promote relaxation.

Hotels are also leveraging technology to create sleep-centric environments. For instance, JW Marriott Tampa Water Street's Stay Well Rooms are equipped with circadian mood lighting, while Conrad Bali offers a unique SWAY experience with cocoon hammocks for sleep therapy. London's first sleep-centric hotel, Zedwell, features windowless, mood-lit rooms designed for peaceful sleep.

In addition to in-room technology, hotels are adopting digital solutions to enhance the sleep experience. For example, the Westin Washington, D.C. Downtown, has partnered with sleep expert Dr. Whitney Roban to address the First Night Effect, a phenomenon where people experience sleep disturbances in a new environment. The hotel utilizes digital platforms to provide sleep tips and guidance to guests, helping them adjust to new surroundings and improve their sleep quality during their stay.

Frequently asked questions