Let’s be honest, we all need a good night’s sleep. There’s nothing worse than waking up from just a couple of hours sleep as you feel groggy, grumpy, gross and completely unmotivated to do anything. Normally, sleeping in our own bed lets us get a good night’s sleep to wake up well-rested and raring to go. However, sleeping in a different bed can disrupt your sleep pattern, meaning you’ll need about ten strong coffees in the morning. So how do you have a good night’s sleep in a hotel?
Lower the temperature
We all know that in the heat of summer, we all struggle to get to sleep. We toss and turn, we stick all of our limbs out of the covers, but we just can’t get comfortable – which means we’re definitely not getting any sleep. Thankfully, we live in the 21st-Century, and we can now control the inside temperature of a room. Result! If you’re struggling to get to sleep in your hotel room, it’s always best to check the thermostat or the air conditioning; as it may be too hot for your body to relax. The National Sleep Foundation has researched room temperature and sleep patterns and found that the optimum room temperature is between 60 and 70 degrees Fahrenheit.
Make it quiet
There’s nothing worse than choosing a hotel that is right next to an airport, a train track or a busy road – especially if the walls are thin! In fact, the World Health Organization have found that too much noise in a hotel room is directly correlated to lack of sleep. According to their research, they have found that your bedroom or hotel room should not have audible noise louder than 30 decibels if you want a soundless sleep. This equates to around the same amount of noise as a whisper. However, when you don’t choose your room, it can be difficult to distinguish whether too much noise is making its way into the room. Many hotels now offer the use of white noise machines which can prove vital in a good night’s sleep. If not, take some earplugs just to be safe.
Keep it dark
Many people opt to have blackout drapes or blinds in their bedrooms, as this blocks out natural sunlight or artificial light. If you have too much light pouring into your room, it can disrupt your circadian rhythms and trick your body into thinking it is the daytime. Because of this, your body will start to wake up and not allow you to fall asleep – and if we want a good rest, this is not ideal! Many hotels nowadays will be equipped with dark or blackout drapes, but this is not always a certainty. For your own peace of mind, always take an eye mask with you whenever you travel so that you can block out any external light.
Make sure you relax
If you’re staying in a hotel, you often let your inhibitions and your normal routine go. You may be on vacation, or staying overnight for a business meeting and disrupt your natural patterns by going for drinks or a late-night show rather than reading your book or watch TV. Although there is no problem in having fun while you’re away, you do need to give yourself time to relax. If you come in from your evening and go straight to bed, you may find that you are unable to sleep straight away as your brain is too hyped up, and your adrenaline is pumping. If this is the case, you can just adopt your normal pattern. Read a few pages of your book, or watch an episode of your favorite series to settle your emotions down and make you much more calm and relaxed.
So next time you’re sleeping in a hotel, make sure you adopt some of these ways to have a good night’s sleep.