How To Sleep Well In A Hotel Room

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When someone is on the road, getting a good night’s sleep can be difficult no matter how tired they are — new environments are always tough to get used to. Here are a few tricks for making a hotel stay as restful as possible.

When people book, they should ask the front desk for a quiet room. Ask if it’s at all possible to get a room away from any event spaces, in-house bars, and restaurants. That way people can avoid late-night noise, as well as the sounds of guests coming and going.

If you’re picky about pillows, ask for options. Lots of hotels will have different types of pillows, which may be stashed in a broom closet or available from the front desk. Some hotels, like The Benjamin Hotel in NYC, even have “pillow menus” available for travelers to peruse! If you need a hypoallergenic pillow, make sure to ask about that before traveling — you may need to put in a special request, or even order your own.


Adjust the room temperature to your ideal setting (you can learn more about the ideal sleep temperature, here). Most hotel rooms will have a thermostat, and you can always call downstairs for a backup fan or extra comforter if you need one. Remember that generally speaking, cooler temperatures are better for good sleep.

Make your room feel as much like home as possible. Whether that’s wearing your favorite pajamas, bringing a small photo of the family to keep on the nightstand, or taking a bubble bath with your favorite scented products.

Pack your earplugs and eye mask. Many hotels will have blackout shades, but it’s better to be prepared with your own light-blocking eye mask. And earplugs are crucial if you can’t get a quiet room.


Hang up the “do not disturb” sign. Hotel cleaning schedules differ, and people don’t want to be woken up before they’re ready — especially if they’re in a different time zone.

Try to avoid eating or working in bed. While it can be so tempting to order room service and eat it in bed, try not to. Signal to your brain that the bed is for sleeping or sex only, and it will be easier to “wind down” once you are ready to sleep.

And stick to your routine as much as possible. If there’s a gym, work out at your usual time. People should eat their meals according to their normal schedule (on local time, that is) and try their best to go to bed at their regular bedtime.

[Editor’s Note: The information provided should not be considered a substitute for professional advice. Please consult a sleep doctor or other medical expert if you have questions related to your own health.]

Featured image: Chinnapong/Shutterstock


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Joe Auer

Joe Auer is the editor of Mattress Clarity. He mainly focuses on mattress reviews and oversees the content across the site.

He likes things simple and take a straightforward, objective approach to his reviews. Joe has personally tested nearly 250 mattresses and always recommends people do their research before buying a new bed. He has been testing mattresses for over 5 years now, so he knows a thing or two when it comes to mattress selection. He has been cited as an authority in the industry by a number of large publications.

Joe has an undergraduate degree from Wake Forest University and an MBA from Columbia University.