Top Tips for Better Sleep in Hotels
A good night’s sleep while travelling is an essential part of relaxation and rejuvenation. Unfortunately, hotels can provide a plethora of distractions that interfere with a solid eight hours – from noisy floors, to uncomfortable beds, and intrusive lighting. More often than not, these distractions can have a negative impact on our sleep. Here are some top tips for better sleep in hotels.
The first thing to remember is that prevention is better than a cure. Before booking a hotel, make sure to research the level of noise and comfort in the rooms, determine if the bedding and linen are comfortable, as well as if the air-conditioning and lighting are suitable. Read online reviews and talk to the hotel staff if necessary in order to make an informed decision.
Once you’ve arrived at the hotel, take a few moments to create your ideal sleep environment. Put away any electronics, turn down the air-conditioning, and make sure that the curtains or blinds are shut so that there’s no light coming in, and also to ensure that you won’t be disturbed by any external noise. Also, consider turning down the bedding cover to create a barrier between your skin and any potential allergens.
Noise Cancelling Techniques
Noise not only distracts us from falling asleep, but it also raises our stress levels, disrupting our restorative REM sleep. In order to reduce noise, try to bring some noise-cancelling headphones, earplugs, or suggestion tapes to the hotel with you. If these solutions are not available, inserting a rolled-up towel in the gap between the door and its frame can help to muffle the noise.
Alternatively, white noise machines (such as a fan or air purifier) can help to create a soothing and blocking effect that might do the trick. The overlapping sound waves tend to cancel each other and put the mind into a more peaceful state.
Invest in Comfort
Investing in comfort is always worth it, particularly during long trips. Something as simple as a good neck or travel pillow can help to relieve tension headaches, neck pain, and jet lag when sleeping in hotels. Additionally, a light blanket or sleeping bag may also come in handy because hotel blankets are sometimes too thin and low quality.
Finally, make sure that the blankets and pillows are made from hypoallergenic materials and are vacuum-sealed for convenience. That way you can ensure the cleanliness and safety of your items whilst still enjoying a good night’s rest in a hotel.
Investing in a pair of noise-reducing earmuffs or headphones can also be beneficial. Without the distractions of low-level conversations, beeps from electronics, and passing traffic, you can get better quality sleep. Earplugs can also be used for this purpose, but make sure they are comfortable and fit properly.
Stay Hydrated
Dehydration is a major cause of poor sleep, so make sure to drink plenty of water when staying in a hotel. Keep a reusable bottle nearby and fill it with fresh water. Drinking plenty of water throughout the day and before bed can help your body to stay hydrated, and thus aid in better sleep.
Bonus Tips
- Turn down the lights before bed
- Avoid caffeine late in the evening
- Refrain from checking emails, social media, or watching television shortly before sleep
- Make sure the room temperature is just right
- Avoid eating a heavy meal before bed
- Exercise before bed to release endorphins and promote better sleep
Wrapping Up
Staying in a hotel can be comfortable and luxurious, and it is possible to have quality sleep away from your own bed. Optimize your chosen sleep environment by using noise cancelling techniques, investing in comfort, and staying properly hydrated. All of these habits should help you to have a peaceful, undisturbed sleep while travelling.