How to Get Better Sleep in a Hotel: 7 Easy Tips
Hotels can feel exciting when you travel — but sleeping in one isn’t always easy. Between unfamiliar beds, hallway noise, and new surroundings, getting restful sleep can be tricky. The good news? With a few smart adjustments, you can learn how to get better sleep in a hotel and turn any stay into a more restful night. Here are 7 easy tips.
1. Pack Your Sleep Essentials
Bring items from home that make you feel comfortable, like your pillowcase, a small blanket, or even your favorite sleepwear. Familiar items help your brain relax in an unfamiliar environment and are one of the easiest ways for how to get better sleep in a hotel. You can also explore tips on sleep environment to make your stay more restful.
2. Block Out Light with a Sleep Mask
Hotel curtains don’t always close tightly, and city lights, car headlights, or glowing signs can easily slip through the gaps, disrupting your rest. Even a small amount of light can trick your brain into thinking it’s time to wake up, making it harder to drift off. A simple sleep mask is an easy and effective fix — it blocks out unwanted light, helps create complete darkness, and signals your body that it’s truly time to relax and rest. This small adjustment is one of the easiest ways to improve how to get better sleep in a hotel, no matter where your travels take you.
3. Use Earplugs or White Noise
Hotels can be noisy with guests in the hallway or traffic outside. Earplugs are the quickest fix, but if you prefer, play white noise or calming sounds on your phone to block disturbances.
4. Control the Room Temperature
Most people sleep best in a cool room, around 18–20°C (65–68°F). Adjust the thermostat or use extra blankets to find your comfort zone.
5. Avoid Late-Night Eating and Caffeine
Room service might be tempting, but heavy meals or coffee before bed can disturb sleep. Try to finish eating at least 2–3 hours before bedtime.
6. Stick to Your Sleep Routine
Travel can throw off your schedule, but try to keep your usual bedtime and wake-up time. This helps your body adjust faster and improves rest, even in a new place.
7. Relax Before Bed
Take a warm shower, do some light stretches, or read for a few minutes. Relaxing activities prepare your body for sleep and reduce the stress of being in an unfamiliar setting.
Quick Recap of 7 Easy Tips
- Pack familiar sleep items
- Use a sleep mask for darkness
- Block noise with earplugs or white noise
- Keep the room cool and comfortable
- Avoid heavy meals and caffeine before bed
- Stick to your usual routine
- Relax with calming activities before sleep
Bottom line: If you’ve ever wondered how to get better sleep in a hotel, it’s all about creating comfort, blocking distractions, and keeping your sleep habits steady. With these simple tricks, you can wake up refreshed — ready to enjoy your trip.
FAQs: How to Sleep Better in Hotels
1. Why is it harder to sleep in hotels?
Your brain stays more alert in new environments, which can make falling asleep slower and sleep lighter.
2. Do hotel blackout curtains work?
Some do, but not always perfectly. A sleep mask is a reliable backup.
3. How can I block hotel noise at night?
Earplugs, white noise apps, or even running the fan/AC can help mask sounds.
4. Should I bring my own pillow?
Yes, if possible. Familiar pillows can make a big difference in comfort.
5. How long does it take to adjust to hotel sleep?
Usually 1–2 nights. Sticking to your routine helps speed up the adjustment.