If you are traveling for work, performance anxiety or stress about upcoming meetings or responsibilities can heighten sleep problems. The stress hormone cortisol is released in response to these stressors, and elevated cortisol levels can make it more difficult to fall asleep or maintain deep sleep. That’s when employing relaxation routines can really help: meditation apps, finding a nearby yoga class, or just gently stretching in your room can also help bring down your cortisol levels to a lower baseline and help improve your sleep quality.
Routine is also essential for maintaining healthy sleep patterns and keeping stress at bay. At home, we have established pre-sleep rituals that signal to the body that it’s time to wind down, from reading a book, taking a warm shower, or simply dimming the lights and closing curtains. These routines help the body prepare for sleep by stimulating the production of melatonin. When staying in a hotel, these routines may be interrupted and can throw off your body’s preparation for sleep. The remedy? Stick to your familiar routine as much as possible.
It’s worth remembering that the anticipation of poor sleep in a hotel can become a self-fulfilling prophecy. If you’ve had trouble sleeping in hotel beds before, your brain may already associate the hotel environment with sleep difficulty, making it even harder to relax. This is a form of conditioned insomnia, where the mere thought of difficulty sleeping triggers anxiety and increased wakefulness, further inhibiting sleep.
That’s why it’s vital to try and relax as much as possible when you’re sleeping away from your own bed. “If you travel frequently, try to cultivate the ability to sleep in different settings. Occasionally sleep without your usual pillow or comfort item at home to reduce dependence on them, as this flexibility will make it easier for your body to adapt to new beds. Regular exposure to different sleeping environments helps reduce the disruption that comes from changing beds,” Iordache tells us.
How to get the best sleep when you’re away from home
Think about smells
Sleeping in a hotel bed is often challenging due to a variety of factors, but smell plays a more important role in sleep than most people realize. Hotels have their own distinct odors, from cleaning products to air fresheners, that may be vastly different from what you’re accustomed to at home. A study published in the journal Sleep and Biological Rhythms found that familiar smells, such as the scent of one’s home, can promote better sleep quality, while unfamiliar or strong odors can trigger wakefulness or discomfort. If there’s a home scent you use, bring a small version of it with you for travel.
Ditch the booze
Traveling for work often comes with dinners, meetings, and airport waits can often involve alcohol. “Be mindful of how late in the day you have that glass of wine, as that can interfere with falling and staying asleep. Alcohol may make you drowsy initially but can disrupt your sleep cycle later in the night,” says Iordache. Try opting for a nighttime tea instead, or your favorite non-alcoholic drink.
Invest in good-quality probiotics
Traveling can affect digestion, leading to digestive discomfort such as bloating, gas, or indigestion. These can make it difficult to fall or stay asleep. Changes in diet, dehydration from flying, or eating later than usual at hotel restaurants can all affect digestion, disrupting sleep cycles, so investing in a good quality multi-strain probiotic is crucial.
Consistency is key
Keeping a consistent pre-sleep routine can signal to your brain that it’s time to wind down, even in a new environment. “Try to stick to familiar activities, such as reading, meditating, or listening to calming music, before bed. These rituals help reduce the impact of the first-night effect, where your brain stays more alert in unfamiliar surroundings,” Iordache advises. You could also try journaling to empty your thoughts and jot down anything you need to remember the next day before you try to sleep.
Adjust the environment
Small adjustments to your sleeping environment can make a big difference. “For instance, pack a sleep mask and earplugs or use white noise apps to block out unfamiliar sounds. Since hotel rooms often have varying levels of light, temperature, and noise, controlling these factors will help you sleep more soundly. Research recommends keeping the room cool (around 18°C) and as dark as possible for optimal sleep,” Iordache says.
Manage travel stress
Travel can be stressful, and stress hormones can interfere with sleep, so once you arrive at your hotel, engage in relaxation techniques to lower stress levels. “Whether it’s a short mindfulness session, progressive muscle relaxation meditation, deep breathing, or a warm bath. These help deactivate the “fight-or-flight” response that travel can trigger and encourage your body to transition into rest mode,” Iordache says.