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3 Incredibly Effective Tips For Better Sleep in a Hotel Room

3 Incredibly Effective Tips For Better Sleep in a Hotel Room

Toss and turn no more with these tips that will have you sleeping like a baby through the night while you travel.


Have you ever had a sleepless night in a hotel?

Chances are you have and you're not alone.

It doesn't matter how tired you are, you still find yourself staring at the ceiling wondering why you can't fall asleep. If you're like me, you're thinking about how much time you have left before you have to be up.

I used to hate my first night in hotels because I knew I was going to toss and turn all night and be exhausted the next day. It happened when I traveled for business. It happened on vacations. 

Why is this?

Sleep researchers call it the "first night effect" and it affects most people. Our brain senses the new environment and we don't sleep as deeply as we do in more familiar places. Couple this with the fact that we normally wake a few times a night no matter where we are but the difference is that at home we're able to fall back into a deep sleep relatively quick. This doesn't happen when we're in a hotel bed. 

So what can you do to get a better night sleep when you're in a hotel? I've struggled with this sleep problem when I've traveled in the past but I now sleep soundly when I'm on the road and it's thanks to these three tips.

1. Use the Calm App

The Calm app is most often associated with meditation but I consider it a lifesaver for sleeping when I travel. Since I started using Calm, I haven't had any trouble sleeping in hotels. 

It really is a game-changer for anyone with sleep issues.

Calm offers a paid membership but I use the free option and that works great.

Download the app, create an account and login.

There's a lot you can do with Calm, but for a great night's sleep, I simply select a background noise and put my headphones in.

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In the top right corner (green arrow), select the scene you would like to listen to as your back ground noise. I personally like the "Celestial White Noise" but you can choose any of the scenes available with the free version of Calm.

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Next, select "Play sounds outside the app" at the bottom by making sure it is toggled to the right and green (blue arrow). Now you can minimize the app or turn your screen off and save some battery with the app and noise continuing to run throughout the night. Put your headphones in and sleep like a baby.

2. Make it Cold and Dark

Close the blinds, turn the television off, and turn your phone over.

Your objective every night before bed should be to eliminate all light sources from the room. Even a small amount of light will wake you up. Make the room pitch-dark for a deeper sleep and you'll wake up feeling more refreshed. It might be a good idea to pack a sleep mask when you travel as insurance against any light that you can't eliminate.

Now, blast the AC.

Aim for a temperature between 60 and 67 degrees. Make it cold enough that you'll want to be under the covers. The cold will make you drowsy and a lower body temperature will help you fall asleep faster.

3. Leave One Foot Out

A tip that I've found to work really well is to keep one (or both) of my feet sticking out from under the covers. This keeps me just a bit colder and gets me to sleep even faster.

Before you laugh, just know that I didn't come up with this and science actually backs it up.

Don't believe me?

Read it here.

Then, give it try. It really works.

Bottom Line

You need a good night sleep for optimal health and performance at work and in life. Staying in a hotel can make this difficult but these three tips will have you in a deep sleep and waking up feeling refreshed and ready to attack the day.

Now that you're sleeping well, check out how to get the day started right:

Win Your Day With This Morning Routine

The Definitive No B.S. Guide to Staying Fit While Traveling

The Definitive No B.S. Guide to Staying Fit While Traveling

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