11 proven sleep tips to help you rest well in any strange or noisy hotel

As a flight pilot, you develop a list of sleep tips.

That's because I have to spend many nights in hotel rooms and I should always be in good shape while flying.

Many travel comfort tips can also improve your sleep at home.

In addition to great travel comfort tips, there are some essential travel accessories I use to ensure a great night's sleep. They help during recovery from jet lag or sleep at extraordinary hours, even in troublesome places.

The main reasons for people with a good sleep problem in hotel rooms are:

* the noise

* Light

* Temperature and humidity

* Uncomfortable pillows

* Bed is comfortable

* Recovers from jet lag

* Being in a strange place

* Hunger

* Do not use sleep strategies

# 1 – Noise Handling

Noise can be the biggest obstacle to travel comfort. The good news is that there is little you can do about noise to get some rest in hotels.

Start a good night's sleep in your hotel room as you drive to the hotel.

Pay attention to possible sources of noise near the hotel.

When you check in, before they give you the task of your room, specifically ask for a "wonderful room". If the motorway or airport is on one side of the hotel, mention this and request a room on the other side of the building.

When I get out of my room, I pause and wipe the area for possible sources of noise.

If my room is in a bad location, I don't enter the room. I just go back to the desk down and politely ask for a room in a quieter place.

The only way to ensure comfort while traveling in a noisy place is by having a white noise machine.

If I would give you only one sleep advice, then it would be getting a white noise machine. It's a must-have travel accessory.

The white noise machine allows you to sleep in noisy places by producing background noise. Do not record this background noise in your mind, and hide noise that disturbs sleep.

# 2 – Light handling

Hotel room curtains are rarely quite close. Use some clothespins to cut the curtains together.

Another thing that will help you sleep in a lighted room is a good sleep mask.

# 3 – Dealing with temperature changes

It is wise to adjust the temperature once you reach your room. That's because if you wait until you go to bed, you're likely to wake up because you're either too hot or too cold.

Sometimes the hotel's air conditioners make loud noises when turned on and off. If you have a white noise device, this is not usually a problem. If you don't, you may try to get a quieter room.

# 4 – Handle pillows uncomfortable

One of the most difficult parts to adapt to a different bed is not really the same bed. They are pillows. Pillows in the hotel rarely resemble what I used at home.

There's a great solution to this which made a big difference to me. You can get a small memory foam travel pillow that gives you a firm pillow wherever you are.

# 5 – Bed handle uncomfortable

This is also something you want to discover once you arrive in your room. Not when it's late, you're tired, all ready to sleep and when there are no more rooms available.

As soon as I reach my room, I sit and lie on the bed to make sure it is comfortable. If not, I went back to the reception desk and asked if they had any rooms with newer beds.

# 6 – If you are recovering from Jet Lag. This is a major factor after long journeys between East and West.

It's an expanded topic that I wrote a little bit about. You can find jet lag strategies on my site.

# 7- Make sure you are satisfied with the cleanliness of the room.

Whether it's a reality, if you think the room or bed you sleep in is unclean, it will affect your sleep. This is especially true if you think the bedding is not clean.

You can easily bring your own bed using a peripheral travel pillow and dreamsack. Dreamsacks are comfortable and lightweight silk mattress liners.

# 8.Make things just like at home.

Create a routine and environment as close as you can get used to.

Make sure your room reflects your smoking preferences.

Develop and practice a regular bedtime routine. Studies have shown that you can teach your body and mind that it's time to relax and prepare to sleep. If you do this at home as well as while traveling, you are likely to fall asleep more easily.

Keep your sleep time sacred and minimize other responsibilities before trying to go to bed. You should avoid worrying or working in your bedroom.

# 9 – Manage your hunger.

If you are hungry before bed, have a snack. Otherwise, your hunger can delay your falling asleep.

Some snacks in your hotel room require some advanced planning, unless the minibar prices do not bother you.

Do not eat heavy meal before bedtime. This will disrupt your sleep because your stomach will be busy digesting your food.

Here are some snacks that go well: dried fruits, nuts, energy or granola bars.

If you are thirsty before bed, drink a small amount of water.

Avoid alcohol and caffeine for several hours before bedtime.

# 10- Don't watch the clock.

Turn the clockwise so you don't see it. If you are having trouble sleeping, your awareness of time and thoughts about late or when you will wake up will make it more difficult to sleep.

Make sure you have a set of multiple alarms, and then don't worry about over-sleeping. I usually get a wake-up call, set the room hour and also my travel hour.

If you can't sleep in about 30 minutes, don't lie on the bed while you are trying to sleep. Instead, wake up and do an activity that helps you relax.

# 11- General

Studies have shown that there are two main lifestyle habits that can promote good sleep:

Exercise regularly. This will help you sleep better, but it's important not to exercise near bedtime. Otherwise your body will not cool down and rest in time to fall asleep.

Eat a balanced diet. This will help your overall health as well as improve your sleep.

That's just a brief overview. I highly recommend that you read my full article on sleep tips before you go on your next trip. Print it out and take it with you.

If you visit my website, you will also find comprehensive reviews of the travel accessories mentioned in this article.

Copyright 2005 by Ph.Developments USA, Inc. all rights are save.