There’s probably nothing worse than wanting to fall asleep but not being able to. This experience gets magnified when you’re in an unfamiliar place like a hotel room. The term for this phenomenon is called the “first-night effect.” It is thought that the first night in a new environment triggers our brains into an enhanced state of vigilance. Due to the unfamiliar environment, the brain perceives dangers that could ambush you and hence stays alert (and awake).
While we can’t outrun our physiological and biological systems, we can do a few things to help put them at ease and make falling asleep on holiday a surer bet. Here’s how you can get the best sleep while you're on the move.
Humans sleep well in a cooler environment because it brings down our body temperature. Sleeping in a room that’s too warm contributes to wakefulness. Set your thermostat to between 18°C and 20°C for a good night’s rest. If you can’t sleep because it’s too cold then request an extra blanket or two. If the weather is already cold, choose a cosy room temperature suited to your personal preference.
Sleeping near lifts, exits and vending machines or having your room overlook an outdoor bar or pool makes it less likely for you to get some shut eye. Choose a room on an upper floor that is positioned in the middle of the hallway, away from lifts and other heavily trafficked areas. Call the hotel in advance to mention your preference and bring it up again when you check-in. Request a room change if you find yourself in a noisy environment.
You can stop unwanted light from entering your room by drawing the window shades but carrying a sleep mask will do wonders for your slumber. Consider using earplugs or a white noise machine, too.
Being in a new place with unfamiliar furniture, pillows and bedsheets can make it hard to get comfortable. Bring your own linen spray, fragrance (like an essential oil), blanket and pillow to create a reassuring environment. Photographs of loved ones, including pets, and comfortable socks make your environment more comfortable, homely and conducive to sleeping.
Following your daily routine in a new place is challenging. You may want to stay in bed for longer or stay awake till the wee hours. Furthermore, if you are sleeping sometimes at 3 AM and other nights at 10 PM, you will be kicking your body’s sleep cycle out of whack. Stick to a regular schedule as much as possible, like exercising and eating at times when you normally would, and practise your typical nighttime routine to help you sleep easily.
There’s nothing like a hot shower to soothe the worries and aches of the day. A shower before bedtime relaxes muscles and reduces tension in the body. Stepping away from a hot shower into a cool room lowers your raised body temperature, thus ensuring you get sleepy soon. An evening swim will also help you gently transition into a sleepier state.