By Dr. Frank Lipman
Whether you’re traveling for business or pleasure, it can be challenging to fall asleep in hotel room, no matter how lovely and accommodating. Even if you’re usually a good sleeper, simply crossing time zones can throw off your sleep cycle.
To help you rest easier, I’ve compiled a list of my favorite tips to help you sleep away from home. Sweet dreams!
Set Yourself Up for Success
Some people can sleep through just about any noise imaginable. Others? Not so much. If you fall into the latter camp, ask the front desk for a room on a higher floor and far away from elevators, vending and ice machines, and outdoor patios. And don’t forget your earplugs!
Eat Earlier in the Evening
You’ll sleep better if your belly isn’t digesting dinner all night, so try to eat at least three to four hours before you plan to turn in. Stuck with a late-night dinner reservation? Remember to eat simply, choosing lighter, easy-to-digest foods that won’t make you (or your belly) toss and turn all night.
Skip the Nightcap
An after-dinner drink in the lounge is a sociable way to decompress from the day, but if sleeping well is a concern, trade the bubbly for a cup of soothing chamomile, mint, or valerian tea.
Create an “Electronic Sundown”
An hour or two before going to bed, turn off the television, and shut down your laptop, tablet, and phone. The light emitted by electronics will make your brain think it’s daytime, and achieving deep, restorative sleep will be difficult.
Get Steamed (In a Good Way!)
A hot bath, shower, or stint in the hotel hot tub an hour or so before bed is a fantastic way to prep for sleep. A bit of tub time will help relax muscles and lightly boost body temperature, which in turn promotes falling asleep faster. A sauna will offer similar sleep-promoting benefits, so if there’s one in your hotel, indulge! (more…)