If you’re off for a holiday abroad or simply enjoying a staycation, one thing’s for sure, getting a good night’s sleep in a hotel room isn’t always easy. New surroundings, unfamiliar bedding, light pollution, noise… it can all have an impact on your sleep.
Having worked with hotels and supported thousands of people with sleep over the years, I know how important it is to create calm and familiarity wherever you may be. Here are some of my top tips to help you sleep better in a new environment
1. Darkness
Hotel rooms often come with additional light sources; switches, street lamps, or early sunrises that can interrupt your sleep. Blocking out light is one of the quickest ways to support melatonin production and improve your sleep quality.
Pack a sleep mask and dim the lights in the hour before bed, this will help to signal to your brain that it’s time to wind down.
2.Peace and Quiet
Noise is one of the biggest sleep disruptors when you’re away. It may be traffic outside, hotel corridors, or the sound from the air conditioner, sound can keep your brain on high alert.
Earplugs are a simple and affordable fix, but also white or pink noise (either via an app or portable device) can also help mask disruptive sounds and create a sense of calm. These can create stability within the sleep environment so you are less likely to be disturbed.
3. Small Comforts
There’s nothing like the feeling of your own bed small comforts can make a big difference. Taking your own pillowcase is a really clever way to create some familiarity, it can also help with any sensitivities you may have to hotel laundry detergents.
If you're sensitive to heat, The Fine Bedding Company’s Smart Temperature Pillow Protector and even the mattress protector (if you have room in your case) can come into its own. It responds to body temperature throughout the night, keeping you cooler when it's warm and cosier when it's not, perfect for unpredictable room temperatures. I have both myself and they are a game changer.
4. Calming Evening Routine
Just because you’re away doesn’t mean you have to abandon your wind-down routine. Bring a book, soothing playlist, or your regular calming herbal tea with you. The aim is to give your brain cues, similar to the cues you give at home, that it’s time to shift into sleep mode, even if you’re somewhere new.
Try to avoid getting straight into bed and scrolling your phone. If you’ve got time to relax, create a little ritual maybe try a warm shower, a few minutes of journaling, or just lying back with your favourite music.
5. Don’t Lounge in Bed (Too Much)
It’s tempting to treat your hotel bed as an all-day comfort zone. If you’re spending lots of time lounging, watching TV, or even eating meals in bed, your brain can start associating it with wakefulness.
If you’re unwinding during the day or evening, opt for the chair instead. Keep the bed for sleep, and your body will be more likely to switch off when it’s time.
Final Thoughts
If you do struggle with sleep while travelling, know that you're not alone, small changes really can make a big difference. You don’t have to keep your entire routine, just a few simple tools and habits can help you drift off easier, wherever you are. As always, keep it simple.
