How to Sleep Better in Unfamiliar Places and Hotels

How to Sleep Better in Unfamiliar Places and Hotels

We’ve all been there lying wide awake in a strange bed, staring at the ceiling, counting down the hours until morning. Whether you’re traveling for work, on vacation, or staying at a friend’s place, sleeping in an unfamiliar environment can be tough. But don’t worry! With a few simple tricks, you can turn restless nights into restful ones.

Why Is It Hard to Sleep in New Places?

Ever wonder why you toss and turn the first night in a hotel? Scientists call this the “first-night effect.” Your brain stays half-awake as a survival instinct, keeping you alert to potential dangers in an unfamiliar setting. While this might’ve helped our ancestors avoid predators, it’s not so helpful when you just want a good night’s sleep before a big meeting or vacation adventure.

Tips for Better Sleep in Unfamiliar Environments

1. Bring a Piece of Home

Packing a small comfort item can trick your brain into feeling safe and relaxed. Consider bringing:

• Your favorite pillow or blanket
• A familiar scent (like lavender oil or your usual bedtime lotion)
• Sleepwear you love

I always travel with my well-worn sleep shirt it instantly makes any bed feel a little cozier.

2. Control the Lighting

Hotels and guest rooms often have weird lighting too bright, too dim, or that annoying blinking smoke detector. Try these fixes:

• Use an eye mask to block out light
• Pack a small portable nightlight if total darkness feels unsettling
• Turn off or cover electronic lights (I’ve used bandaids to cover those tiny LED lights before!)

3. Mask Unfamiliar Noises

New places come with new sounds traffic, hotel HVAC systems, or that mysterious dripping faucet. Try:

• White noise apps (rain sounds or fan noises work great)
• Earplugs (foam ones are cheap and effective)
• Playing soft music or an audiobook at low volume

4. Stick to Your Routine

Your body loves predictability. Even when traveling, try to:

• Go to bed and wake up at your usual times
• Follow your normal pre-bed rituals (reading, skincare routine, etc.)
• Avoid screens 30-60 minutes before bed (yes, that means putting down your phone!)

5. Adjust the Temperature

Many hotels keep rooms too warm or blast the AC. The ideal sleep temperature is around 65°F (18°C). If you can’t control the thermostat:

• Use layers you can easily add or remove
• Request extra blankets or fans from the front desk
• Take a warm shower before bed to help your body cool down naturally

6. Be Mindful of Food and Drink

That fancy hotel minibar or late-night room service can sabotage your sleep. Remember:

• Avoid heavy meals within 3 hours of bedtime
• Limit alcohol it might help you fall asleep but often leads to worse sleep quality
• Skip caffeine after 2 PM (it stays in your system longer than you think!)

What If You Still Can’t Sleep?

Sometimes, despite your best efforts, sleep just won’t come. Here’s what to do:

1. Get Up (Yes, Really)

If you’ve been awake for more than 20 minutes, get out of bed. Go to a chair and read something boring (hotel room service menus work great for this) until you feel sleepy.

2. Try the 4-7-8 Breathing Method

This simple technique can calm your nervous system:

• Inhale quietly through your nose for 4 seconds
• Hold your breath for 7 seconds
• Exhale completely through your mouth for 8 seconds

Repeat 3-4 times.

3. Reframe Your Thinking

Instead of stressing about being awake, remind yourself that resting with your eyes closed still helps. Many people function fine after one bad night’s sleep you will too!

Final Thoughts

Sleeping in new places will always feel a bit strange, but these strategies can make it much easier. The key is creating familiarity where you can and being kind to yourself when sleep doesn’t come immediately.

What’s your go-to trick for sleeping in unfamiliar places? I’d love to hear what works for you!