Sleep better in a hotel with these simple hacks
Sleep experts caution that going to bed on a full stomach can activate your digestive system while you're trying to rest, potentially disrupting your sleep with indigestion and discomfort.
Here are some tips to help you sleep better in a hotel:
1. Room Selection:
Your hotel room serves as your sleep sanctuary, so choose wisely. Experts recommend selecting a room on an upper floor, ideally 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," explained Richard Shane, PhD, a behavioral sleep specialist for New West Physicians in Colorado, USA, as cited in Reader’s Digest (July 2019).
2. Darken the Room or Use a Sleep Mask:
As the lights dim, your body receives the signal that it's time to sleep. Therefore, dim the lights and close the window shades to prevent excess light from entering your room. Alternatively, use a comfortable sleep mask.
3. Use Earplugs:
If you're sensitive to noise, such as that from a fan or a noisy AC, consider using silicone earplugs for better sleep.
"Silicone warms with your body and conforms to your ear for the best fit, providing a high noise reduction rating," advised Richard Shane.
4. Avoid Heavy Meals Before Bed:
While traveling, resist the temptation to indulge in heavy meals, especially right before bedtime. Aim to eat dinner at least two hours before going to bed.
Sleep experts caution that going to bed on a full stomach can activate your digestive system while you're trying to rest, potentially disrupting your sleep with indigestion and discomfort.
5. Moderate Alcohol Consumption:
While it's understandable to enjoy a drink or two while on vacation, excessive alcohol intake can disrupt your sleep.
Alcohol increases the production of adenosine, a chemical that promotes sleep. However, once the alcohol wears off, adenosine levels drop rapidly, often causing interruptions in sleep during the night.
6. Create a Familiar Scent:
To make your hotel room feel more like home, consider bringing your own linen spray or room fragrance. This can help counteract any unfamiliar odors, such as those from cleaning products, and promote relaxation for a stress-free sleep.
Additionally, bringing along a favorite blanket, if feasible, can further contribute to a reassuring environment and enhance relaxation for a restful sleep.
7. Ensure Pillow Comfort:
Everyone has their preferences when it comes to pillows. If the provided pillows aren't suitable for you, don't hesitate to request a change or additional ones.
8. Regulate Room Temperature:
Experts recommend keeping your room cool, ideally between 18 and 20°C. Cooler temperatures can help lower your body's core temperature, facilitating sleep.
If the weather is already cold, adjust the room temperature according to your personal comfort to create a cozy environment.
9. Take a Warm Shower:
A warm shower before bedtime can promote better sleep regardless of your location. The change in temperature signals to your body that it's time to rest, while also relaxing muscles and reducing tension to prepare for sleep.
10. Limit Screen Time Before Bed:
It's essential to avoid using your phone or laptop before bed. The blue light emitted by these devices can disrupt your circadian rhythm, making it difficult to fall asleep.
