Sleeping Well on the Road

Tips for Getting a Good Night's Sleep in a Hotel When Traveling

Jun 27, 2009

Restful sleep in a hotel can be difficult; avoid alcohol, limit caffeine, use earplugs and maintain a routine for a good night's rest when staying away from home.

Business travelers know how difficult it can be to get a good night's sleep on the road. Between noisy ice and vending machines and paper-thin walls, travelers face a variety of sleep challenges. While the best sleep usually happens at home, it is possible to sleep restfully at a hotel.

To Sleep Well When Traveling, Start out Rested

It's hard to get a good night's sleep when the body is already deprived of sleep. Make an effort to sleep enough one to two days prior to the trip in order to feel rested while traveling. In addition, by starting out well rested, a bad night of sleep might not have as much of an impact on functionality the next day.

Limit Caffeine and Alcohol for Better Hotel Sleep

For casual drinkers, alcohol can help the body to relax and fall asleep; however, research has shown that it also causes restlessness and poor sleep quality. In the second half of the night, sleep is often disrupted and it is difficult to fall back to sleep. In addition, the alcohol keeps the body in the lighter stages of sleep, not .the restful REM sleep necessary to a good night's rest.

Caffeine should be avoided to obtain a good night's rest. The Mayo Clinic recommends avoiding caffeine eight hours prior to bedtime in order to increase the quality of sleep. Caffeine can interfere with deep sleep and cause nighttime waking, making for less restful sleep.

For travelers sensitive to noise, a white noise machine or a fan can help to muffle any street noise or sounds within the hotel that may affect sleep. Alternately, try opening windows to street noise; turning on the heating or air conditioning unit to the fan setting; or tuning the television to static or a non-stimulating channel to help with relaxation. If all else fails, ear plugs can be used to block noise and are easy to tuck into a suitcase.

Sleep in a Cool, Dark Hotel Room

The Better Sleep Council recommends sleeping in a darkened room kept at 60 to 65 degrees Fahrenheit. In addition, close the curtains and turn off all lights – many frequent travelers don't leave home without a clothes pin to hold the hotel room's drapes closed and keep the light out. A sleep mask can also be worn to block the light.

Also consider turning the clock around on the night stand – sometimes being reminded of the time can make it even more difficult to fall asleep.

A bedtime routine isn't just for kids – it is important for everyone in ensuring a good night's sleep. Stick to a routine before bed as much as possible while traveling. Prepare for bed by winding down, such as reading a relaxing book, taking a warm bath, drinking a cup of warm milk or decaffeinated tea, or writing in a journal. Also, try to wake up and go to sleep at the same time each day – falling asleep will be easier if it is at the same time each day.

Sleeping well while traveling can be a challenge, but by sticking with a routine, avoiding alcohol and caffeine, and keeping the room dark and cool, a good night's rest can be achieved.

The copyright of the article Sleeping Well on the Road in Business Travel Tips is owned by Teresa Shaw. Permission to republish Sleeping Well on the Road in print or online must be granted by the author in writing.