March 7, 2024

Getting a Good Night’s Rest in Hotels: The Ultimate Guide

Staying in a hotel can be a thrilling experience, filled with the excitement of exploring new places. However, finding yourself tossing and turning in an unfamiliar bed is far from ideal. This guide aims to arm you with effective strategies to ensure that, no matter where you are, a restful night’s sleep isn’t just a possibility—it’s a guarantee. From the ambiance of your room to the activities of your day, every detail plays a crucial role in how well you sleep.

How to get the best night sleep when staying in hotels women laying on the bed asleep
Tips & Tricks to Fall Asleep Quicker in Hotel Rooms

#1 White Noise Apps

The unfamiliar sounds of a hotel can easily disrupt your sleep. One effective solution is to use white noise apps. These apps play a consistent, soothing sound that masks background noise, helping your brain to tune out disruptions. Whether it’s the hum of an air conditioner or the gentle sound of rain, white noise can be your best friend in creating a calm and consistent auditory environment conducive to sleep.

#2 Carefully Plan Your Dinner

What you eat before bed can significantly impact your sleep quality. Opting for a light dinner that’s easy on the stomach is wise, especially when you’re staying in a hotel. Avoid heavy, rich foods that can cause discomfort and make it harder to fall asleep. Instead, choose meals with ingredients known to promote sleep, like those rich in tryptophan, magnesium, and calcium. Planning your dinner carefully can make a big difference in how quickly you fall asleep.

#3 Cooling Pajamas

The right sleepwear can greatly influence your comfort and, subsequently, your ability to fall asleep. Cooling pajamas are designed to help regulate your body temperature, keeping you cool throughout the night. This is particularly helpful in hotel rooms, where the temperature might not always be to your liking. Made from materials that wick away moisture and allow your skin to breathe, cooling pajamas can be a game-changer for a good night’s sleep.

#4 Avoid Caffeine & Nicotine Late in the Day

Caffeine and nicotine are stimulants that can keep you awake longer than you’d like. When staying in a hotel, it’s tempting to explore local cafes or enjoy a nightcap, but consuming these substances late in the day can significantly impair your ability to fall asleep. Try to limit your intake of caffeine and nicotine in the hours leading up to bedtime to ensure that your body is ready to rest when you are.

#5 Stay Active Throughout the Day

Maintaining an active lifestyle, even while traveling, can greatly improve your sleep quality. Engaging in physical activities during the day helps to tire your body out, making it easier to fall asleep at night. Whether it’s a swim in the hotel pool, a workout in the gym, or a walk around the local area, keeping active ensures your body is ready for rest at the end of the day.

#6 Bring Your Own Pillow

The comfort of your own pillow can make a huge difference in how well you sleep in a hotel room. Familiarity in feel and smell can significantly contribute to a sense of relaxation and comfort, helping your mind and body to relax more easily. Packing your pillow might take up a little extra space in your luggage, but the improved sleep quality is well worth the effort.

Why Some People Find It Hard to Sleep in Hotel Rooms

Sleeping in a new environment can trigger a “first-night effect,” where the brain remains more alert to protect you in unfamiliar surroundings. This heightened state of alertness can make falling asleep difficult, as every small noise or change in the environment can wake you. Understanding this natural response can help you be more forgiving of your body’s reactions and encourage you to take proactive steps to mitigate these effects.

Additionally, hotel rooms may not always cater to your personal sleep preferences, from mattress firmness to room temperature. Recognizing the aspects of your sleep environment that you can control and adjust can significantly improve your ability to get a good night’s sleep. Simple adjustments, like using a white noise app or adjusting the room temperature, can make a big difference.


Achieving a good night’s sleep in a hotel room is all about preparation and understanding your own sleep needs. By adopting some of the tips and tricks outlined above, you can create a sleep-friendly environment that encourages your body to rest, regardless of where you are. Thoughtful planning and adaptability are your best allies in unlocking the full potential of rejuvenating sleep while traveling. This ensures you’re energized and ready to embrace the new experiences each day brings.

Thanks for reading xxx

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Hi and welcome to The Willow Tree. I’m Michelle, also known as Shel and I am a mama to three beautiful crazy kids – I have two handsome boys and a wild and wonderful girl.

I really wanted a concrete place to share my love for travel, in particular Disney and offer my readers a chance to gain some knowledge around what we love to do as a family of 5.

I share our family adventures which include days out, travel advice and tips, holiday reviews, restaurant visits and of course, our love for Disney, including Disneyland Paris and Walt Disney World.

Life is about creating memories, and here we are sharing them with you




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