Beautifully made with crisp linen, hotel beds can be so dreamy for that initial flop and drop as you check in. But when the evening rolls around and the jet lag kicks in, a number of things can go wrong. To ensure you have the best night’s sleep, here are some expert tips and hacks.
A pinched nerve in my neck after travelling through Germany taught me sleeping on the right pillow does matter. Test out the pillow to see if it works for you. I generally find they are way too soft. If you’re at a hotel with a pillow menu, order one that best suits your needs or just ring up housekeeping and ask for another.
When the sun rises at 4am in the European summer, you really want to make sure no light creeps in. If the curtains don’t completely close, use one of the pant hangers from the wardrobe and use the clips to seal those curtains shut. You’ll thank me later.
Four Seasons Hotel Sydney‘s Concierge Supervisor, Robin Marundan, swears by bringing a calming lavender pillow spray to doze off. Give your pillow a spritz before you’re ready for bed.
If you’re a light sleeper, Marundan recommends asking for a room on a high floor (and away from the street noise) and as far from the lifts as possible upon checking in.
Marundan also suggests either buying a white noise machine (Amazon has a tonne of cheapies available) or install a white noise app on your phone to drown out any possible distractions.
“In the days leading up to departure I ensure I get sufficient sleep and gradually transition my body clock to my arrival destination’s time zone by amending my sleep pattern,” says Martin Hurley, a Qantas onboard Customer Service Manager.
Hurley adds, “when I arrive at my destination, I try to eat a meal, get some fresh air and go for a walk before I go to sleep.”
To get a good sleep, you need to make sure you’re getting a bit of exercise. “In between flights, I make sure I keep a regular routine as much as possible and continue to exercise – I’m a cyclist”, explains Hurley.
You might be tempted to scroll through Instagram before you head to sleep, but screens emit blue light and suppress production of melatonin, the hormone that makes you sleepy. Instead read a book, do a bit of stretching or meditation to nod off.
I generally do this for two reasons. Firstly, you never know if it’s been reset and will start ringing at 3am because the previous guest needed to catch a flight. Then there’s the light that beams from digits. Pitch black is where it’s at for a good sleep.
