How to sleep better in hotels

After a long day of traveling, I finally settled into my hotel room for the night and was ready to get some much-needed rest. As I lay down for bed, I knew how important it would be to get a good night’s sleep in order to be ready for my travels the next day.

To ensure that sleep would come easily and quickly, I made sure the room wasn’t too hot or too cold, put on some soothing music, and sprayed lavender on the pillows. Despite how tired I felt initially, it still took me some time to drift off into dreamland. However, all of my efforts to help myself get comfortable were well worth it in the end since those few extra steps led to a full eight hours of restful sleep!

When it comes to sleep, nothing is worse than spending a night in an unfamiliar hotel away from the comforts of your own bed. But with the right preparation and knowledge, you can learn how to sleep better in hotels. With the proper hygiene habits and helpful tips for making your hotel room more conducive to restful slumber, getting a good night’s sleep in a hotel can be a breeze.

Knowing what items to bring along that will help make sure you get enough shut-eye when on the road is critical. Read on as I discuss strategies for sleeping well while staying at hotels so that all your time away from home is enjoyable!

Sleep Hygiene

Pre-Sleep Routine: Developing a pre-sleep routine is an important part of sleep hygiene. This can include activities such as reading, taking a warm bath or shower, and listening to calming music.

It’s also important to avoid using screens (phones, tablets, computers) at least one hour before bedtime, as the blue light emitted from these devices can disrupt your body’s natural circadian rhythm.

Bedroom Environment: Creating a comfortable environment in your bedroom is essential for good sleep hygiene.

Make sure the temperature in your room isn’t too hot or cold and that you have adequate ventilation so that you don’t feel stuffy while sleeping. If possible, keep electronics out of the bedroom and opt for blackout curtains if needed to block out any unwanted light from outside sources.

Eating healthy foods during the day and exercising regularly are both important components of good sleep hygiene. Avoid eating heavy meals late at night as this can cause indigestion which will make it difficult to fall asleep easily.

This study in the Am J of Lifestyle Medicine shows that regular exercise during the day helps promote better sleep. Exercise can help to improve sleep quality by releasing endorphins, which help reduce stress levels before bedtime

Good sleep hygiene habits can go a long way toward helping you get a better night’s rest. With the right tips and tricks, you can make sure your hotel room is an ideal environment for sleeping. Let’s look at specific ways to improve your sleep in a hotel room.

Hotel Room Tips

When staying in a hotel room, there are several tips to help ensure a good night’s sleep. Temperature control is key for getting comfortable and falling asleep easily. Make sure the thermostat is set to your desired temperature before you settle in for the night.

Noise reduction is also important when trying to get some restful sleep while traveling. Ask for a room on an upper floor if possible, as this will reduce street noise from below and provide more privacy from other guests in adjacent rooms.

Also, bring along earplugs or white noise machines just in case of any unexpected disturbances during your stay.

Light blocking should also be taken into consideration when selecting a hotel room for better sleep quality. Look for blackout curtains or shades that block out light coming through windows, especially if you’re sensitive to bright lights at night time.

Eye masks can also be helpful, and comfort items like blankets and pillows from home may make all the difference in getting cozy enough to drift off into dreamland quickly. Here is one that I like to use; it is made with organic silk.

Creating a comfortable sleep environment in hotels is key to having a restful night’s sleep. Following the tips above can help you get the best possible rest while traveling and equip you with strategies for avoiding jet lag.

Travel Tips for Better Sleep

Jet lag is a common issue for travelers and can be disruptive to sleep. To prevent jet lag, it’s important to adjust your body clock before you travel by gradually shifting your bedtime and wake time in the days leading up to your trip.

Additionally, try to stay hydrated during long flights and limit alcohol consumption. When you arrive at your destination, expose yourself to natural light as soon as possible in order to help reset your internal clock.

Avoiding Caffeine and Alcohol Before Bedtime: Drinking caffeine or alcohol close to bedtime can interfere with quality sleep while traveling.

Caffeine has a half-life of around five hours, so it’s best not to consume any after lunch if you plan on sleeping well that night.

Similarly, drinking alcohol late at night can disrupt the quality of restful sleep due to its sedative effects wearing off several hours later when the body begins its normal nighttime cycle of deeper stages of sleep.

Taking some time before bed each night for relaxation is essential for getting good rest while away from home. This could include activities such as reading a book or listening to calming music; anything that helps slow down the mind and body before going into deep slumber mode will do wonders for better sleep on trips.

By following these travel tips, you can ensure a more restful night’s sleep while away from home. To further improve your sleep quality, consider bringing along some sleep aids on your next trip.

Sleep Aids to Bring Along on Trips

Traveling can be a great way to explore new places and have unique experiences, but it can also disrupt sleep. To help ensure you get the restful night’s sleep you need while away from home, consider bringing along some of these helpful sleep aids.

Earplugs or White Noise Machines: Earplugs are an easy and affordable solution for reducing noise levels in unfamiliar hotel rooms. If earplugs aren’t enough, white noise machines provide a more powerful sound masking effect that helps block out disruptive noises like traffic or conversations coming from other rooms.

Eye Masks or Blackout Curtains: Light is one of the biggest factors that affects our ability to fall asleep quickly and stay asleep throughout the night. Eye masks are lightweight and portable, so they’re perfect for travel. Many hotels have blackout curtains as they know how much it aids people to sleep.

Comfort Items from Home: Bringing familiar items with you on trips can make all the difference when it comes to getting quality rest in unfamiliar environments. Pillows, blankets, sheets – anything that will make you feel comfortable – should be packed into your suitcase so you don’t miss them too much when sleeping away from home!

Sleep is essential for both physical health and mental well-being; therefore, having access to these tools while traveling can go a long way towards helping maintain healthy habits even when far away from home.

Bringing along sleep aids like earplugs, eye masks, and comfort items from home can help you get a better night’s sleep while traveling. To ensure an even better stay, research hotels that offer the amenities and policies best suited to your needs.

Choosing the Right Hotel for a Good Night’s Sleep

When it comes to choosing the right hotel for a good night’s sleep, research and preparation are key. Before booking your stay, take time to look into the amenities and policies of the hotel. This will give you an idea of what kind of experience you can expect from your stay.

Reading reviews from previous guests is also important as they can provide insight into how comfortable their rooms were and if there were any issues with noise or temperature control that could affect your sleep quality.

Another factor to consider when selecting a hotel is whether or not it has an onsite fitness center. Exercise during travel days or evenings can help promote better sleep by releasing endorphins that make us feel relaxed and content before bedtime. Having access to a gym while away from home can be especially beneficial for those who have difficulty sleeping in unfamiliar environments.

In addition, some hotels offer special packages designed specifically for travelers looking for restful nights, such as blackout curtains, sound machines, aromatherapy diffusers, pillow mist sprays, and more which all contribute to creating a calming atmosphere conducive to deep sleep. Taking advantage of these offers may be worth considering if you want extra assurance that you’ll get the best possible night’s rest during your trip away from home.

Finally, don’t forget about the location! Staying close enough to attractions so that you don’t need long commutes but far enough away so that traffic noise won’t disturb your slumber is ideal – something many online review sites should mention in their descriptions which makes them invaluable resources when searching for accommodations abroad.

Key Takeaway: When selecting a hotel for the best sleep possible, it’s important to research amenities and policies, read reviews from previous guests, check for an onsite fitness center, and consider special items designed for restful nights, such as blackout curtains and sound machines. With careful planning, you can make sure that your next trip away from home will be filled with peaceful slumber.

FAQs in Relation to How to Sleep Better in Hotels

Why is it so hard to sleep in hotels?

Hotels can be difficult places to get a good night’s sleep due to several factors. Firstly, the unfamiliar environment and strange noises can disrupt your sleep cycle.

Secondly, hotel beds are often not as comfortable as those at home, making it harder to drift off.

Thirdly, air conditioning units or other appliances in the room may produce loud sounds that make it hard to relax and fall asleep.

Finally, if you’re traveling with friends or family members, they may be up late talking, which can also keep you awake. To combat these issues try bringing earplugs or an eye mask for extra comfort and noise reduction when sleeping in hotels.

How do you sleep comfortably in a hotel?

Getting a good night’s sleep in a hotel can be difficult, but there are some steps you can take to make it more comfortable. Start by bringing your own pillow if possible; this will help keep the unfamiliar bedding from causing neck or back pain.

Bring earplugs and an eye mask to block out any light that may come through the curtains.

Lastly, adjust the temperature of your room before settling in for the night – use extra blankets if needed or turn on a fan for white noise. With these simple tips, you’ll be able to enjoy restful nights away from home!

How do I get over hotel anxiety?

Anxiety about staying in a hotel can be overwhelming, but there are steps you can take to help manage it. Start by researching the hotel and its amenities before booking.

Make sure you know what to expect so that when you arrive, any surprises will be pleasant ones.

Once at the hotel, familiarize yourself with your surroundings and take advantage of the security features available. Request a room on a higher floor for added peace of mind.

Finally, practice relaxation techniques such as deep breathing or meditation to help reduce stress levels while away from home. With these tips in mind, you’ll soon feel more confident and relaxed during your stay!

Why do I get anxious in hotel rooms?

Anxiety in hotel rooms can be caused by a variety of factors. One common cause is feeling out of control or uncomfortable with the unfamiliar environment. This can lead to feelings of unease and fear, which can trigger an anxious response.

Another potential cause could be related to past experiences that may have been associated with hotels or travel, such as feeling unsafe or overwhelmed due to being away from home for extended periods of time.

It’s important to recognize these triggers and take steps to manage them through relaxation techniques, distraction activities, and/or seeking professional help if needed.


In conclusion, it is possible to sleep better in hotels if you take the necessary steps. Following good sleep hygiene practices and making sure your hotel room is conducive to a restful night’s sleep are essential.

Additionally, travel tips such as avoiding caffeine and alcohol before bedtime can help ensure you get quality rest when away from home.

Bringing along some of your favorite sleep aids can make all the difference in getting a good night’s rest while traveling.

Finally, choosing the right hotel for a good night’s sleep should be a top priority so that you have the best chance of having an enjoyable stay with plenty of energy for sightseeing or business meetings during your trip.