February 19, 2018

7 Ways to Fall Asleep in a Hotel Room


I love my bed. I love everything about it. I love my pillow, my blanket, everything about my set-up leads to me being able to fall asleep about 30 seconds after my head hits the pillow. Sadly, this is not the case when I travel. I am the worst at trying to fall asleep. It’s too loud. I’m too hot. The pillow is too soft. Ugh, it’s an exercise in futility some nights.

I don’t travel that often, but when I do, I like to sleep and sometimes I need to make a real effort to get to sleep. Sleep, of course, is especially important when you’re travelling with kids and they’re going to be waking up before the sun. So here are seven of my best tips for getting a good night’s sleep in a hotel.

Ask for a Room Away from the Street. I went to New York in September and stayed at a Hampton Inn on busy Eighth Avenue. Fortunately, I asked for and was able to secure a room that faced a much quieter side street, which was heavenly.

Ask for a Room Away from the Elevator. I try to get a room as far away from the elevator as possible. Not only do I hate hearing the elevator “ding” all night long, but I’m also not a fan of the late-night revelers getting off the elevator that don’t realize just how loud they are at 3 a.m.

Download a White Noise App. I have the free White Noise Lite app on my iPhone. It’s got several different settings, including beach waves crashing, extreme rain pouring and crickets chirping, so it does just the trick when I need to sleep and am disturbed by outside noises.

Bring Ear Plugs. While I love my white noise app, I don’t always love having the ear buds in my ears all night, so ear plugs are a must. You can buy them at any drugstore and I always keep a pair in my purse. They’re great too when you’re on a bus or train and just want to tune out the world.

Bring Your Own Pillow. I don’t know why it is but hotels seem to buy the squishiest pillows they can find, and I can never get comfortable for some reason. So if it’s feasible, like if you’re driving to stay in a hotel, bring your pillow from home.

Visit the Sleep Concierge. Sadly, there’s just one hotel that I know of that has a Sleep Concierge, and that’s the Benjamin Hotel in New York. If you’re fortunate enough to stay there, the Sleep Concierge will assess your sleep habits and recommend the perfect pillow from their 12-Choice Pillow Menu.

Don’t Be Afraid to Ask for Another Room. Try to assess your room right when you check in and if you really feel like it’s not going to work at bedtime, ask for another room. It’s not worth it to listen to the ice machine all night long when you could be fast asleep in a room down the hall.

Do you ever have trouble sleeping in a hotel room? If you have some good tips, let me know in the comments section below.

Photo Credit: Sheraton Hotels


  1. So true. There’s nothing like sleeping in your bed. Here are my tips to falling asleep:

    1) Meditate. This will help you unwind before you go to bed.

    2) Deep breathing exercises. Focusing on your breath is a good way to calm and relax yourself.

    3) Bring something from home. This is great for kids who may have a hard time falling asleep. They can bring their favorite toy or stuffed animals. Parents can bring their favorite pajamas, aromatherapy, slippers, etc.

    4) Don’t stress out falling asleep. If you’re stressed about it, you won’t be able to fall asleep. 🙂

  2. I usually sleep pretty well in hotels (often better than at home), probably because I’m tired after a long day of traveling and/or sightseeing. If I don’t sleep well, it’s usually because of a sagging or too-soft mattress. I’ve stayed in a surprising number of four- and five-star hotels where the mattresses were long past their prime.

  3. Caroline G says:

    Sometimes I bring my own pillowcase. A taste of home on a different pillow.

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