Sleep better in a hotel with these simple hacks

Travelling is super fun. But for some people, it comes with those dreadful nights spent tossing and turning in bed, struggling hard to sleep in a hotel room.

Though many sleep like a baby in those extra-cushiony beds, it can be really challenging for others because of varied reasons like unfamiliar environments, lack of bed comfort, jet lag, changes in routine, noise, and lighting conditions. Anxiety and stress also prevent several from falling asleep.

Do you struggle to sleep well in a hotel? (Photo: Unsplash)

But it can all be managed with some preventive measures and simple hacks. Here are some tips that you can follow to sleep better in a hotel:

1. The room matters

That hotel room is going to be your sleep sanctuary, so book it wisely. Experts suggest choosing a room on an upper floor, positioned in the middle of the hallway.

“That location is your best bet for staying away from noisy areas such as exits, elevators and vending machines,” Richard Shane, PhD, behavioural sleep specialist for New West Physicians in Colorado, USA, told Reader’s Digest (July 2019).

2. Make the room dark or just put on a sleep mask

As the lights go off, your body gets the message that it is time to sleep. So, dim the lights and close the window shades to stop any extra light from entering your room. Otherwise, just put on a comfortable sleep mask.

Put on a sleep mask. (Photo: Pexels)

3. Use earplugs

If you’re easily disturbed by noise, like that of a fan or a rattling AC, try using silicone earplugs to help you sleep better.

“Silicone warms with your body and shapes your ear for the best fit, and it has a high noise reduction rating,” Richard Shane told Reader’s Digest.

4. Avoid a heavy meal before going to bed

While travelling, resist the urge to taste everything, especially right before bedtime. Eat your dinner at least two hours before going to bed.

Sleep experts say that if you go to bed with a full stomach, your digestive system will be active while you’re trying to get the rest of your body not to be active. Eventually, indigestion and discomfort can disrupt your sleep.

Eat a light dinner and don’t go to the bed with a full belly. Keep a gap of 2 hours. (Photo: Pexels)

5. Keep the booze intake moderate

We get it that you can’t be a teetotaller on a holiday, but you could at least embrace damp drinking? Extra alcohol consumption can mess up your sleep.

Drinking alcohol boosts the production of adenosine, a chemical that helps you sleep. However, once the alcohol wears off, adenosine levels drop fast, often leading to waking up during the night.

6. Make the room smell familiar

It can feel a bit overwhelming to spend a night in a room that smells strikingly different from yours (the scent from cleaning products could be the reason). Consider bringing your own linen spray or room fragrance to make it feel more homely.

To feel at home, you can also travel with a favourite blanket, if it is not too bulky. Such homely elements help create a reassuring environment and promote relaxation, eventually leading to a stress-less and restful sleep.

7. The pillows – ensure they are comfortable

Everyone likes their pillow(s) to be a certain way. If you find the provided pillows unsuitable, feel free to request for a change or additional ones.

8. Control the room temperature

Experts suggest keeping your room at a cool temperature, between 18 and 20°C. When we stay in a cooler room, our body temperature drops and helps us fall asleep.

If the weather is already cold, set the room temperature according to your personal preference to feel cozy.

9. Take a warm shower

Taking a warm shower before bedtime can help you sleep better, no matter where you are. The reason? Well, as you step out after a warm shower, the subsequent drop in temperature signals to your body that it’s time to sleep.

A shower before bedtime also relaxes muscles and reduces tension, facilitating preparation for sleep.

Take a warm shower before hitting the bed. (Photo: Unsplash)

10. Keep your schedule in check

Your routine is likely to go for a toss while travelling. You may want to stay in bed for longer than usual, and stay awake till wee hours. That, however, might not be the best thing to do. If sticking to your regular bedtime schedule while travelling seems unreal, try to be as close to it than you can.

If you are hitting the bed at 4 am on one night, and 10 pm the next night, you are obviously inviting sleep woes.

11. Don’t use the phone before bed

That’s a bedtime rule you should follow, anyway. Keep the phone and even your laptop away. The blue light emitted from the devices can disrupt your body clock, eventually leading to trouble falling asleep.

Instead of indulging in doomscrolling, grab a book instead.

12. Lock the door and windows properly

If safety is the roadblock in your mind preventing you from sleeping in a hotel room, not only lock the door using the key but also close the door latch. Do a double-check of all the windows as well.

Secure the door lock properly. (Photo: Pexels)

Happy travelling!