Exhausted to Energized: Master the Art of Sleeping in Any Hotel! - isense

Exhausted to Energized: Master the Art of Sleeping in Any Hotel!

Traveling often means sleeping in unfamiliar beds, which can disrupt our sleep. Did you know that using bulldog clips to clip curtains together can greatly improve your slumber by blocking out disruptive light? 

This blog post is filled with valuable tips and tricks designed to help enhance the quality of your sleep when staying at a hotel.

Ready for an amazing night's rest? Let’s dive right in!

Tips for Sleeping Better in a Hotel

Bring your own pillow

Taking your own pillow to the hotel can help you get good sleep. Many times, the pillows at hotels may not feel right. They might be too hard or too soft for you. Your own pillow is familiar and just right for your comfort needs. It also feels clean and safe because it's yours alone.

So, pack your favorite pillow next time before you leave for a trip!

Use white noise to block distractions

Hotels can be noisy. That is why white noise can help a lot. White noise is a sound that blocks other sounds. You hear it all the time, but don't notice it. Like the hum of a fan or rain falling.

There are special machines for this sound too. They help you sleep by masking background noises. This promotes privacy and better sleep in hotels. Some people with insomnia or ADHD find these devices very useful as well.

White noise helps drown out loud hotel guests next door or traffic outside your window. By blocking these distractions, you have improved sleep patterns and fall asleep faster! It's cool how such a simple thing makes such a big difference to your sleep quality.

Stick to your routine

Keeping your normal sleep pattern is key. Even away from home, you should go to bed and wake up at the same time as usual. Nighttime rituals also matter. Read a book, listen to soft music or take a warm bath just like you do at home. However, it would probably be best to avoid jumping on a mattress, if that is something you do at home.

This helps your body understand it's bedtime soon. Making the hotel room feel more like home can help too! With this, even in a new place, sweet dreams are sure to follow.

Preparing for a Good Night's Sleep

Request a back room or a higher room to minimize noise from outside the hotel and ensure a more peaceful sleep.

Request a back room or a higher room

To ensure a good night's sleep in a hotel, it's important to request a back room or a higher room. This can help you avoid disturbances and noise that may affect your sleep. Rooms near noisy areas like elevators, ice machines, or housekeeping closets should be avoided. Ask for a room that is away from street level, bars, restaurants, or the reception area to reduce potential unwanted sounds. Choosing a higher room can also help minimize noise from external sources like street traffic.

Opting for a room that is secluded and private will provide you with a quieter and more peaceful sleep environment during your stay at the hotel.

Keep your evenings relaxed

To improve your sleep quality in a hotel, it's important to keep your evenings relaxed. This means avoiding activities that can stimulate the mind and body too close to bedtime. Instead of watching exciting or intense TV shows or movies, try reading a book or listening to calming music before bed. You can also practice relaxation techniques like deep breathing or gentle stretching exercises. By winding down and giving yourself time to relax, you'll be setting the stage for a peaceful night's sleep in your hotel room.

Remember, taking steps to create a calm atmosphere before bed can help you fall asleep faster and stay asleep throughout the night.

Avoid heavy meals and alcohol before bed

Consuming heavy meals and alcohol before bed can have a negative impact on your sleep. Large amounts of alcohol can disrupt the production of melatonin, which is important for regulating sleep, as well as hormone balance. This can lead to poor sleep quality and leave you feeling groggy in the morning. Similarly, eating a heavy meal before bed can interfere with both sleep and hormone regulation. It's best to avoid spicy food, alcohol, and large meals in the hours leading up to bedtime to ensure a good night's rest.

Additionally, drinking coffee or other caffeinated beverages in the afternoon or evening can also affect your ability to fall asleep easily. So it is recommended to steer clear of these stimulating drinks close to bedtime for better sleep quality.

Creating a Comfortable Sleep Environment

To create a comfortable sleep environment in a hotel, you can make the room feel familiar with scents that remind you of home. Adjusting the room temperature to your preference and blocking out light and noise will also help improve your sleep quality.

Read on for more tips to ensure a restful night's sleep in a hotel.

Make the room familiar with familiar scents

To create a comforting and soothing environment in a hotel room, it can be helpful to make the room familiar with familiar scents. Certain scents, like lavender, are known for their calming effects and can promote better sleep. Infusing the room with lavender sprays or essential oils can create a peaceful atmosphere and reduce stress. Manipulating the scent of the room is an effective way to enhance sleep quality and create a more relaxing experience during your stay at a hotel.

Adjust the room temperature

To create a comfortable sleep environment in a hotel, it's important to adjust the room temperature. The ideal sleeping temperature is between 60-68°F (15-20°C). Maintaining a cooler room can help promote better sleep because our body temperature naturally drops during the night. Setting the room temperature around 65 to 68 degrees Fahrenheit (18.3-20°C) is recommended for optimal sleep. This range allows your body to cool down and helps you fall asleep faster and stay asleep longer.

By regulating the temperature in your hotel room, you can create an environment that promotes restful sleep and ensures you wake up feeling refreshed in the morning.

Block out light and noise

To create a comfortable sleep environment in a hotel room, it's important to block out light and noise. This can help you get better sleep and feel more rested in the morning. Sleeping in pitch darkness reduces distractions and disruptions to your sleep, allowing you to have a more restful night. On the other hand, sleeping with a light on can interfere with your sleep cycles and make it harder for you to fall asleep or stay asleep. So, it's helpful to use blackout curtains or an eye mask to keep the room dark while you sleep.

Additionally, using white noise machines or earplugs can help drown out any noises that might disturb your sleep. By blocking out light and noise, you can create a peaceful environment that promotes better sleep quality during your stay at the hotel.


In conclusion, by following these tips, you can improve your sleep quality in a hotel room. Bringing your own pillow, using white noise to block distractions, and sticking to your routine can make a big difference.

Remember to request a back room or higher floor for a quieter stay and create a comfortable sleep environment by adjusting the room temperature and blocking out light and noise. With these strategies, you'll be able to get a good night's sleep no matter where you are staying.


1. How can I sleep well in a hotel?

To sleep well in a hotel, you can bring earplugs or use white noise to block out any noise, use an eye mask to create darkness, and maintain a consistent bedtime routine.

2. What should I pack to help me sleep better in a hotel?

Packing items such as your favorite pillow, comfortable pajamas, and relaxation aids like lavender oil or soothing music can help create a familiar and calming environment for better sleep.

3. How can I make the hotel room more conducive to sleeping?

You can adjust the temperature to your liking, request a quiet room away from elevators or street noise if possible, and use blackout curtains or blinds to block out any light that may disrupt your sleep.

4. Is it helpful to stick to my normal bedtime routine while staying in a hotel?

Yes, sticking to your normal bedtime routine as much as possible helps signal your body that it's time for restful sleep even when you're away from home.

5. Are there any activities I should avoid before bed in order to sleep better in a hotel?

It is best to avoid consuming caffeine or alcohol close to bedtime as they can interfere with quality sleep. Additionally, avoiding screens such as phones or laptops an hour before bed can promote better relaxation and melatonin production for improved slumber.

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