Whether you're traveling for leisure or business, you might find it hard to believe that hotels are in the business of sleeping. An uncomfortable bed, noisy air conditioning, slamming doors, and noise from guests upstairs can make it difficult to get a good night's rest while you're away from home.
Dr. Rebecca Robbins, assistant professor at Harvard Medical School and associate scientist at Brigham and Women's Hospital in Boston, knows the importance of sleep. Her research aims to encourage behavioral changes to improve sleep and circadian health, so it was no surprise that she was interested in the hotel experience.
In a 2020 paper published in Tourism and Hospitality Research, Robbins and colleagues found that only one in three travelers reported being satisfied with their sleep while traveling; We found that sleep satisfaction was a significant predictor of overall guest satisfaction.
With sleep tourism on the rise and evidence that hotels are starting to take sleep more seriously, Robbins is now Hilton's sleep specialist, providing sleep strategies including bedroom design and hosting sleep retreats. We are supporting. In addition, she was consulted on Royal Sonesta's Benjamin Hotel's Rest and Renewal Program. Here are some of her evidence-based tips for getting rest while traveling.
1. Find the familiar in the unfamiliar
“The truth is, being in an unfamiliar environment makes it fundamentally difficult to relax,” Robbins says. Being at home makes it easier for our bodies to relax. Whether it's a new sound or smell, our brains are on high alert, scanning the hotel room as a strange land.
Scents with positive associations are scientifically proven to induce feelings of well-being. In 2024, researchers at the University of Pittsburgh School of Medicine and the University of Pittsburgh Medical Center published a study showing that familiar scents can help break negative thought cycles and overcome depression.
Pleasant sounds similarly have the effect of soothing our minds and promoting relaxation. There are some machines that reproduce the sounds of nature, such as a babbling stream or a rainstorm, which are known to have a calming effect on the nervous system, but white noise has also been shown to be beneficial for sleeping in noisy environments. I am.
Whether it's smells or sounds, find ways to bring the sensory familiarity of home into your hotel room. Candles are strictly prohibited in hotel rooms, so pack your favorite perfume, lotion, or essential oil to complement your hot shower. Part of Royal Sonesta's Rest and Regenerate program includes a selection of white noise machines, but if your hotel isn't on the sleep tourism bandwagon, you can bring your own portable sound machine .
2. Address your worries.
We don't always travel for leisure. Traveling may come with difficult family issues or work stress, but what's disrupting your sleep is usually not something you can act on in the moment. We've all heard about the benefits of a gratitude journal, but don't underestimate the power of a worry journal.
“The biggest obstacle to falling asleep is having a busy mind,” Robbins says. It's not just strange noises coming from the neighborhood that can keep you awake in your hotel room, but also travel anxiety and to-do lists spinning around in your head. Robbins suggests writing all of these worries down on paper as a way to unburden your brain from the burden of anxiety and focus on the task at hand: sleep.
(Related: Is it okay to sleep on a plane? These science-backed tips will help you doze off during the flight.)
3. Stick to a routine
According to Robbins, good sleep is all about routine. It's important to have a bedtime ritual at home, such as meditating, taking a long shower, using your favorite night cream, turning off your phone, and wearing your favorite earplugs. . Repeating this while traveling will soothe your body and mind. “Thinking about these things religiously is actually really important because your brain starts to understand that what's coming next is sleep,” Robbins says.
Bring your own habits, even if you think they're not the best habits. While you may feel guilty about watching TV every night before bed, “screens aren't to blame,” Robbins says. “If it's part of a relaxing routine and doesn't interfere with your sleep or falling asleep, then it's a good idea to take that routine with you when you travel.”
She points out that screen brightness is associated with poor sleep quality, so it's important to turn off screens once you've hit the sweet spot.
4. Get out of bed
It's 3am local time, but your body clock is still set 5 hours early. No matter how hard I try, I can't sleep. Soon, your bed will start to become associated with stress and insomnia, and the temperature of your mattress will rise. Getting out of bed and tossing and turning won't help, especially if you're struggling with the new time zone. Rather, leaving the crime scene breaks the cycle.
Dim the lights and do some breathing exercises, fold your socks, or do anything relaxing that will help you fall asleep. “When you're tired, go back to bed. This strengthens your association with bed and a restful night's rest,” says Robbins.
(Related: Is it better to sleep on your stomach or back?)
5. Do your research
Most importantly, find a hotel that takes hospitality seriously. There are many things you can do to ensure a good night's sleep while traveling, and a growing number of hotels are eager to help.
Popular hotel amenities include blackout curtains, pillow menus and sprays, eye masks, bath bombs, and even evening tea service.
