The experience of staying in a hotel can either be enjoyable or overwhelming based on the environment, services provided, and your purpose for traveling. Whether on business, a romantic escape, or a family holiday, the quality of your sleep is arguably the most significant aspect of your visit.
Having a quiet, dark, and cosy environment is critical, even when staying at a reputable brand hotel.
Why Some People Sleep Better in a Hotel?
Contrary to what you might expect, not everyone experiences the “first-night effect“. Some individuals actually sleep better when staying in a hotel. So, why do some people have difficulty sleeping in an unfamiliar location while others are able to achieve a deeper, more restorative sleep? Evidence suggests that a number of variables can affect the way you adjust your sleep when travelling.
For instance, one study compared the following two groups of people: 1) a group who generally had insomnia but had improved sleep while staying in a hotel, and 2) a group who developed new sleep difficulties while travelling. The researchers found that more people in the second group (travel insomnia group) were business travellers than leisure travellers, suggesting that leisure activities at the destination help to create a relaxed state that ultimately assists the traveller in obtaining a good night’s sleep and that business travel creates the stress and pressure that interferes with a good night’s sleep.
In addition, the study reported differences between morning and evening types of individuals. Morning types tended to experience greater difficulty sleeping in hotels, while evening types tend to have more flexible sleeping habits, allowing them to more easily adapt to new sleeping locations. Morning types, on the other hand, often adhere to much stricter sleeping routines and have a more difficult time adjusting to various time zones and unfamiliar sleeping locales.
Why You May Have Trouble Sleeping While Staying in a Hotel Room?
Many things can contribute to difficulty sleeping in a hotel room compared to how easily one would normally fall asleep at home. These things include the first night effect that makes it harder for the brain to settle down after the initial arrival at a new location due to stimulation to the nervous system caused by the change in environment. Additionally, jet lag affects the body‘s internal clock and many people experience an increased amount of stress when they travel for business.
Although not all variables affecting sleep quality while staying in hotels can be controlled (other than by choosing specific hotels, etc.), many factors related to the hotel room selection and the amenities available at that hotel will play a significant role in determining the quality of a person‘s sleep. A large–scale survey of hotel guests discovered that most sleep–related complaints reported by hotel guests were directly related to uncomfortable sleeping conditions (e.g., too warm of a temperature), noise from outside or inside the hotel, or poor–quality heating/cooling/ventilation systems. If you are experiencing any of these types of sleep disturbances you may need to alter your sleeping environment to improve the quantity and quality of your sleep. If you think a different room would make a significant difference, it may be worth asking to see if you can move to another room.
Though it may seem tedious to transfer rooms, it is worth it to have a nice night‘s sleep. Requesting a room on a higher level, preferably away from elevators, lobby area, and bustling hallways may help with this. Floors that have recently been renovated tend to have newer mattresses. Studies indicate that those who sleep on higher quality mattresses will sleep better, and should inform the front desk about their needs accordingly.
Ways to Improve Your Sleep While Staying at a Hotel
Here are several easy methods to make sleeping while staying at a hotel a little easier. First and foremost, prior to your stay at the hotel, look for the hotel’s reviews, paying particular attention to any references to noise level, firmness of the beds/mattresses, how bright the rooms are and/or temperature control issues. During the time of check–in, you can request an upper level room, away from busy streets and elevators. You should also bring with you an eye mask in case your hotel does not provide blackout curtains.
If you prefer a specific type of pillow, it is a good idea to take your own with you. You may want to include some small personal items that will bring you comfort such as a scent that reminds you of home (such as an essential oil) or a picture of family or friends to help make the room feel more familiar to you. For noise distraction, you might bring earplugs or a small portable white noise generator with you.
Upon entering the sleeping area, inspect all bedding and linens for comfort and to confirm the appropriate atmosphere. Reduce the temperature in the sleeping area to between 60 – 67 degrees F to facilitate optimal sleeping environments. A sleep technique you can utilize if you become anxious or restless is to practice a relaxed breathing technique and not look at your cellphone screen.
