Sleep Unplugged with Dr. Chris Winter #166 - 10 Ways to Sleep Better in a Hotel: Take Me to The Hotel
Aug 25, 2025
Traveling often leads to sleepless nights, but it doesn't have to! Discover the notorious 'first night effect' that messes with your rest and learn ten science-backed tricks to create your perfect sleep oasis in a hotel. Expert insights show how to tackle pesky light, noise, and temperature issues. Plus, bringing small comforts from home can soothe your restless mind. Don't let jet lag win—there are effective ways to keep your circadian rhythm in check while on the go!
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Hotel Sleep Can Spark Insomnia
- Sleeping poorly in a hotel can trigger or worsen chronic insomnia for some people.
- The unfamiliar environment often creates an over-alert brain that starts long-term sleep problems.
Block Hotel Light Fast
- Use a sleep mask or duct tape to block hotel light immediately after arrival.
- Pack a reliable travel sleep mask and keep it in your travel bag for every trip.
Cool Your Room And Body
- Set the room temperature low (around 65°F) as soon as you arrive and verify the thermostat works.
- Use cool showers, lighter sleepwear, or a portable fan to keep body temperature down for better sleep.
