A Comprehensive Guide to Sleeping in a Hotel – All you need to know

door to a hotel room being open

A good night’s sleep is essential to our health and wellbeing. It can help us think more clearly, improves moods and decision-making skills, boosts immunity against disease, helps us maintain a healthy weight, and even increases longevity.

But not all of us are lucky enough to enjoy the luxury of sleeping in our own beds every night. When you’re travelling abroad or staying somewhere with limited space or amenities for visitors like hotels or airport lounges, it can be difficult to find ways to get a good night’s rest. Here are some tips on how to sleep better when you’re away from home!

6 Tips for sleeping in a hotel

Avoid caffeine and alcohol

Both of these substances can disrupt your sleep-wake cycle, so it’s best to avoid them when possible. Caffeine is found in all kinds of drinks and foods, so be alert if you’re going to consume anything with this substance in it. Alcohol may help you fall asleep more quickly, but the effects also last much longer than making you feel tired. In fact, it will impair your sleep quality even when you’re sleeping.

Dress properly for the season

If you’re visiting a foreign country during wintertime, it might be very cold and snowing outside while inside the room might feel like the tropics. Make sure you prepare for the temperature by bringing some of your own clothes to keep you warm. On the other hand, if you’re visiting during summertime, bring something light and airy to sleep comfortably in.

Choose a hotel with amenities that will make sleeping easy

Hotels usually have charging docks, an alarm clock, a desk and a comfortable chair. ventilation systems in the room that will purify the air. These things might not be available in all hotels or hotel rooms, but if you know that they’ll be there for you it’s going to make sleeping easier when you’re there.

Make sure the mattress and pillows are comfortable


3 white pillows and white comforter in a bed


If you’re sleeping on a bed that’s too hard or too soft, it might not be the best experience. Ask for an extra pillow if you think it’ll help! Don’t forget to check your sheets. During a couple hotel stays I have asked to change the duvet because that specific duvet did feel overused. Whether they feel like sandpaper or feel like a cloud of feathers the duvet is going to affect your night’s sleep. If you have a hard time sleeping without your own pillow, you might want to bring your own.

Make sure the room is dark enough for sleeping

If the sun rises early or there’s too much light coming through, it can be difficult to fall asleep even when you’re tired. Bring eye shades along with ear plugs if needed!

Do many new things during your travel

Being away from home can be a great time for you to try different things that you might not normally do at home. Traveling often presents people with new opportunities to change old habits, which is a good thing! However, for some people, there is nothing worse than not being able to sleep in your own bed. What can help is to try new things during your adventure. Then you will be busy enough that you will have no time to worry about anything else.


Sleeping in a hotel can be difficult, but it doesn’t have to be. Prepare before your trip and don’t be afraid to compromise if you need to. You’ll have no trouble sleeping just fine!

How to meditate while travelling in order to sleep better


brunette doing yoga


Meditation is a state of relaxation where someone focuses their thoughts on one thing for an extended period of time. It can be used to clear the mind, reduce stress or pain, or find clarity. Once you learn how to meditate, you can do it anywhere. Here are some tips for trying meditation while travelling:

  • Find a quiet place to sit so that your focus doesn’t get interrupted by other people or things.
  • Breath slowly in through your nose and out through your mouth, focusing on nothing but your breath. If your mind wanders, try to gently push the thought out of your head or refocus on breathing in and out.
  • Maybe you’re feeling anxious about travelling? Deep and slow breaths will actually cause your body to enter a calming state and make it easier for you to focus on other things like clearing your head or relaxing your muscles

Remember that meditation is an individual practice. What works for someone else might not work for you. If you want to try meditation while you’re travelling, experiment with all the different kinds of breathing and find what works best for you.


If you’re struggling with sleeping in a hotel, there are some simple ways to make it easier. Bring clothes that will keep you warm if the temperature is cold and bring light clothing for summertime. You can also ask about amenities like charging docks or an alarm clock when booking your stay so that you know they’ll be available in your room. If you have trouble finding a comfortable mattress or pillows, request them from the staff at check-in time! Make sure the lights in the room aren’t too bright by bringing eye shades and ear plugs just in case. Lastly, try meditation while travelling to help yourself relax and get better sleep–it’s easy once you learn how! All these tips should ensure that whether you’re on business travel or vacation, you’ll be able to make the most of your night’s sleep.

I hope you found this article helpful! Please share it with your friends and those who you think may need it.

Gabriel Smith

Hello, my name is Gabriel and I LOVE to sleep. Okay, you’re right, a lot of people do like sleep. But my passion is actually not sleeping. My interest lies in the “theoretical part”. What to do before bedtime. What a good night’s sleep is. etc. In short, how to sleep well. I hope you share the same interest as me, and enjoy reading everything about sleep.

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