6 Effective Tips to Get a Good Night’s Sleep in a Hotel

effective tips to get a good night's sleep in a hotel

A hotel is one of the most comfortable places to stay in the world, but it is also a place where many people struggle to get a good night’s sleep. For some, a hotel room is just not conducive to sleep, and for others, the stress of travel can make it difficult to sleep. But there are ways to make the best of your hotel experience and get a good night’s sleep, whether you are staying in a luxury hotel or in a budget-friendly hotel. Here are Effective Tips To Get a Good Night’s Sleep in a Hotel

Why is it so difficult to sleep in hotels?

There are a number of reasons why you may not be able to sleep in your hotel room. One reason is jet lag from the time of your arrival to the time zone of the hotel. Another possibility is that you’re just not used to sleeping in a different environment. Whatever the reason, you’ll want to find a way to get some rest. Here are some tips: 

One way to overcome jet lag is by drinking lots of fluids before bed and eating light meals. Try not to drink alcohol or caffeine before bed, as they can both make it harder to sleep. 

If you’re finding it difficult to relax, try using some relaxation techniques like yoga or meditation before bed. Alternatively, take a hot bath or shower before going to bed. This will help ease muscle tension and help you drift off into slumber faster.

Hotels are known for providing a comfortable and relaxing stay for their guests, but what happens when sleep is disturbed? A recent study conducted found that the most frequent reasons for sleep disturbance at hotels are high temperatures, street noise, unwanted light, noise from windows, and ventilation. These findings suggest that hoteliers need to take steps to reduce these sources of disturbance in order to improve sleep quality for their guests. It has been found that rooms that are warm tend to be more disruptive than cold rooms.

The sound of elevators, lobbies, and meeting rooms can be overwhelming. Moving to a higher-degree location may help you avoid the noise. Higher-degree locations away from elevators, lobbies, and meeting rooms may help you get a good night’s sleep. Despite the struggle of moving, the restoring power of moving to a new room is well worth the effort.

A recent study conducted by a market research company found that there is an inverse relationship between sleep quality and mattress quality. While it is true that a room on a recently renovated floor is more likely to have a higher mattress, this does not necessarily mean that the guest will experience better sleep. Factors such as bed size and pillow type are just as important as the mattress in determining whether or not someone will get a good night’s sleep. Ask the concierge if you have any needs that would improve your sleep while staying at a hotel.

6 Effective Tips To Get a Good Night’s Sleep in a Hotel

1. Ditch Your Electronics

Researchers have discovered that melatonin, a naturally occurring hormone, is dependent on light. Blue light from cell phones can disturb sleep. In a way, it mimics sunlight. If there isn’t enough naturally produced melatonin within our bodies. It may be difficult to rest and enjoy the deep sleep we need to have. If you do find that you’re struggling to fall asleep when using screens late at night, there are some other tips you can try, like reading or listening to calming music before bedtime.

There’s a reason that experts recommend that you avoid electronic screens at least two to three hours before bed: studies have shown that exposure to blue light before bedtime can negatively impact your sleep. Specifically, blue light has been shown to suppress the secretion of melatonin, which is essential for a good night’s sleep. To help with using your phone or computer at night, consider wearing glasses with a blue light filter or make the necessary changes to the device’s settings when it’s frequently used.

2. Lower the temperature

According to the National Sleep Foundation, it is recommended that people sleep in a room with temperatures between 60 and 67 degrees. This recommendation is based on the idea that hot temperatures can cause difficulty in falling asleep, possibly due to their impact on the drop in temperature of the core that happens as people fall asleep. However, there is not much research available on this subject, and the majority of experts agree that more research needs to be done before any definitive conclusions can be drawn.

A recent study published in Current Biology suggests that having varying temperatures could be crucial as well. This research surveyed people in hunter-gatherer and hunter-horticulturist societies and found that they consistently slept while temperatures declined and woke when they hit their lowest point. Researchers suggested that our modern habits of maintaining temperature might be stunting our ability to regulate our body temperature more naturally, which could lead to health problems down the line. If we’re able to sleep through fluctuations in temperature, it could improve our overall health and well-being.

When guests arrive at a hotel, they might be looking forward to settling into their room and getting some sleep. However, many hotels do not have thermostats that mimic natural temperature fluctuations, which can make it difficult to fall asleep. By sleeping at a lower temperature, it might be easier for the guest to adjust to the new environment and get more rest.

5 Effective To Get a Good Night’s Sleep in a Hotel

3. Eliminate Noise

When it comes to getting a good night’s sleep, noise can be a major disruption. And when you’re staying in a hotel, there are all sorts of potential sources of noise that can keep you up at night. Elevators, ice machines, and housekeeping closets are just a few examples. If you’re sensitive to these types of sounds, it’s important to take steps to ensure that you get a quiet room.

One solution is to request a room far away from these noisy areas when making your reservation. This way, you’ll be less likely to hear the sounds that can disrupt your sleep. Of course, this isn’t always possible if the hotel is fully booked or if all the rooms furthest from the noise have already been taken. But by making this request upfront, you increase your chances of getting a peaceful night’s rest.

Whether you’re staying in a hotel for business or leisure, there’s no guarantee that you’ll get a good night’s sleep. If you’re a light sleeper, the sound of people talking in the hallway or traffic outside can be enough to keep you up all night. That’s where feathered earplugs come in handy. These small and easily transportable earplugs provide emergency help if you hear loud sounds in your hotel room.

Not only are these earplugs useful for blocking out noise while sleeping, but they can also be helpful when traveling on a plane. The constant drone of the engines and other passengers can make it difficult to fall asleep during long flights. With earplugs, you can block out unwanted noise and enjoy some much-needed rest during your journey. They’re also great for use while studying or working in noisy environments.

4. Avoid napping

Napping can be a great way to recharge during a busy day or to alleviate the effects of jet lag, and it’s no surprise that many people turn to naps as a way to recuperate during hotel stays. However, there is an ongoing debate about whether taking a nap is actually good for your health. Some researchers argue that napping is an unhealthy habit because it disrupts the natural sleep cycle and can lead to insomnia or other sleep disorders. 

5. Darken the room

If you’re someone who struggles with getting a good night’s sleep, you know that the right sleeping environment is crucial. One of the most important factors in creating this environment is ensuring that your room is dark enough to promote restful sleep. Many modern rooms come equipped with blackout curtains or blinds, which block out all light and create the perfect ambiance for a deep slumber. However, not every room has this feature. 

Fortunately, there are several other ways to darken your room. One option is using blankets, sheets, or even eye masks and providing an extra layer of darkness.

Research has shown that the body’s internal clock is influenced by the sensations of bright light. This means that exposure to bright light can impact our natural sleep-wake cycle and disrupt our circadian rhythm, which regulates important bodily functions such as hormone production, digestion, and metabolism.

One way to avoid these negative effects is to limit or avoid exposure to bright lights at night, especially before bed. This can include turning off electronic devices with screens or using low-level lighting such as lamps with warm-toned bulbs instead of high-intensity overhead lighting. It is also helpful to create a relaxing bedtime routine that promotes relaxation and calmness.

However, it is important to note that not all types of light have negative effects on our internal clock. Exposure to natural sunlight in the morning can actually help regulate our circadian rhythms and promote alertness throughout the day.

6. Routine is key

Whether you’re traveling for business or pleasure, one of the best moments of any trip is settling into a freshly made hotel bed. There’s something about the crisp, clean sheets and fluffy pillows that just begs you to take a nap. But before you dive headfirst into that luxurious bedding, it’s important to remember to pace yourself. Overindulging in sleep during your travels can throw off your sleep schedule and leave you feeling groggy and jet-lagged. 

Research suggests that maintaining a consistent sleep routine is crucial for getting quality sleep. This means going to bed and waking up at the same time every day, even on weekends. Our bodies operate on an internal clock known as the circadian rhythm, which helps regulate our sleep-wake cycle. Disrupting this rhythm can lead to difficulty falling asleep, staying asleep, or feeling tired during the day.

When traveling across time zones, it’s important to adjust your sleep schedule gradually before you arrive at your destination. The more aligned your body is with the local time zone, the easier it will be to avoid jet lag symptoms like fatigue and insomnia. Sticking with your usual routine as much as possible while away from home can also help maintain a sense of familiarity and reduce stress levels.

When you’re traveling and staying in a hotel, it’s important to maintain a healthy routine that includes regular activity and restful sleep. Getting out of the hotel room during the day is highly recommended for fresh air, and sunlight and to keep your energy levels up. Whether you’re on vacation or on a business trip, it’s essential to stay active during the day so that you can sleep better at night.


Sleep deprivation can have serious consequences for your job performance and your health. But, fortunately, there are ways to get better sleep. So, if you’re feeling tired, make sure to get enough rest. And, if you have trouble sleeping, consider trying some of the tips we provide in this post.These tips will help you get a good night’s sleep in a hotel. For the best results, make sure to bring your own pillow, sheets, and blanket. If you’re experiencing any problems sleeping, don’t hesitate to speak to a hotel representative or call the front desk for assistance.    

If you want to know more about different sleep related disorder check out here.

If you are looking to buy a mattress check out here, also here.