Sleep Better at a Hotel

It’s hard to enjoy yourself or be productive if you’re exhausted. These tips will help you nod off in an unfamiliar place.

BOOK THE RIGHT ROOM

Choose a room on an upper floor and midway down the hall, if you can. That location is your best bet for staying away from noisy areas such as exits, elevators, and vending machines, says Richard Shane, PHD, behavioral sleep specialist for New West Physicians in Colorado.

MAKE IT DARK

You might also want to ask for a room with blackout shades. “Most hotels have them, but they may be in some rooms and not others,” says Shane. That said, window shades usually can’t close all the way, no matter how hard you try, says Debra Kissen, PHD, MHSA, clinical director of the Light on Anxiety Treatment Center in Chicago. Her advice: “Bring a sleep mask with you in case you need it.”

REFRAIN FROM NAPPING

Unfortunately, taking a nap could set you up for a restless night. “Our brain builds up a drive for sleep,” says Kissen. “If you nap, you’ll have less of that.”

DON’T GO TO BED WITH A FULL BELLY

Try to eat dinner at least two hours before you go to bed to give your body a chance to digest. “If you go to bed with a full stomach, your digestive system will be active while you’re trying to get the rest of your body not to be active,” Shane says.

GO EASY ON THE BOOZE

No need to be a teetotaler on vacation, but you should be aware that those extra indulgences could mess with your sleep. Alcohol increases the production of adenosine, a chemical that normally helps induce sleep, according to the National Sleep Foundation. But after its rapid release following alcohol consumption, the chemical quickly dissipates, which can cause you to wake up.

STABILIZE YOUR SCHEDULE

Regular routines often go by the wayside when you travel.

“So much of sleep is getting a good rhythm going, and the fun of vacation is that it’s unpredictable,” Kissen says. But try staying somewhat consistent with your bedtime. If you go to bed at 4 a.m. one night and 8 p.m. the next, your body’s rhythm will get out of whack.

CRANK UP THE AC

Keep your room at a cool temperature, between 65 and 68°F, Shane recommends. “When we sleep, our body temperature drops,” he says. “Consequently, when we stay in a room and our body temperature drops, it eases us into sleep.”

BLOCK OUT THE SOUND

Does a rattling AC or your noisy neighbor keep you up? Pack a pair of silicone earplugs, says Shane. “Silicone warms with your body and shapes to your ear for the best fit, and it has a high-rated decibel reduction,” he says. If you’re not a fan of earplugs, download some white noise tracks to your phone.

QUIET YOUR BREATHING

“Most people, when they think about breathing, think about doing it deeply, slowly, or into the abdomen,” Shane says. “All those forms are adjusting your breath too much and taking effort, which means you’re not sleeping.” Instead, he recommends, make your breathing quieter, which is easier because it doesn’t change the muscles you use.

RELAX YOUR TONGUE

“When people think of relaxation, they think of relaxing the entire body, and that’s too much work,” Shane says. “Just let your tongue be calmer, and that will spread relaxation through your body.”