Ways to Get Better Sleep When You Are Away from Home

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woman sleeping on her bed

One of the most common discomforts of traveling is the inability to get good sleep at night. Many people complain about not getting restful sleep while staying in hotel rooms. Even after a busy and exhausting day of walking or meeting new places and people, many travelers do not get good sleep, particularly during the first few days of their stay in a new room and environment. Fortunately, there are hacks that can help you get better sleep in your hotel room when you are away from home.

The Hotel

Avoid staying in a hotel located in a noisy and crowded location where you will have to contend with noise from loud music and honking vehicles in the streets. Make sure that you read reviews and check out photos before booking for a hotel in a particular location. Look for comments about hotel-quality bedding, noise, lighting, and room temperature. Research has shown that people tend to sleep better when they sleep at hotels with higher ratings.

The Ambiance of the Room

The atmosphere in your hotel room can significantly influence how well you can sleep at night. If you’re on a budget and can’t afford to stay in a quiet but more expensive hotel, you can at least make adjustments when it comes to the room. Before you book, try to request if you can stay at a room that is away from some areas of the hotel that tend to be noisy, such as those near elevators and restaurants. You are also likely to hear more noise when you stay in a room beside one with an adjoining door.

Make the room as dark as possible. Take advantage of the blackout curtains commonly used in hotels. You can also use a sleep mask while sleeping. The temperature of the room also matters. A hotel room that is too hot can make you feel uncomfortable so the temperature should be kept no higher than 70°F.

Warm Bath

Middle-aged woman enjoying thermal bathResearch has shown that taking a warm shower at night can help people sleep better and faster. The body’s temperature naturally dips in the evening, usually two hours before sleep. This signals the brain that it is time to release melatonin to induce the body to sleep. Soaking in the water can raise your temperature and the rapid cool-down period that follows can help with sleep. Taking a shower or soaking in a hot tub can also help you relax, not just physically but also emotionally. When you feel less stressed after a warm bath, you tend to sleep easier.

Electronic Devices

The blue light emitted by tablets, smartphones, and laptops are known to stimulate the brain, which can keep you up at night. Scrolling through your Facebook feed right before bed may seem harmless, but this may actually keep you from getting good sleep during the night. Turn off all electronic devices when it is time for you to go to sleep. If you’re traveling for leisure, this could be the perfect opportunity just to avoid opening electronic devices to check out emails and messages.


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