To sleep like a log can be barely possible when you’re traveling. We’re talking about the long hours and jetlag which are opponents of every traveler’s good night’s sleep. Another enemy of sleep is lodging in a room that is not your own – like staying in hotels. The bed feels strange. The room smells unlike your room. The little noise from outside keeps you tossing and turning all night.

So if you’re someone are likely to experience travel-induced insomnia, here are some pieces of advice that might help you get a night of quality sleep while in an unfamiliar environment.

1. Pick a tranquil hotel room

A room away from noise is a holy grail for folks who find it hard to catch some Zs

• Ask for a room located at the back of the hotel. While it may not have the best window view, you’ll expect less noise that might disturb your solitude. Corner rooms on a high floor are also great so you’ll be farther from disturbing street noise.
• You may also book a room away from the elevators, laundry facilities, and housekeeping closets. Usually, rooms midway down the hallway are the quietest area of the floor.
• If the hotel has above bars and banquet rooms, ask for a room at least two or three levels away from them. For sure you don’t want to get disturbed by pounding bass beats in the middle of the night. Also, avoid rooms facing pools for they are also late-night gathering places.
• Avoid floors that are close to the ones undergoing renovations. The symphony of hammers and jackhammers is the last thing you’d love to hear.

2. Secure your solitude with ear plugs

Okay, so the walls are thin and you know that the noise above 60 decibels (louder than a normal conversation at 3-5 ft) can interrupt your sleep. With this, you need an handy ally – earplugs! Typically, foam earplugs are the best since they can block about 60 decibels or above. And they are cheap too.

3. Drift off with the help of white noise

Not all forms of noise wreak havoc with sleep. White noises, like the soothing sound your AC unit produces, are actually conducive to sleep.

Some hotels keep white noise machines and you just have to request them. If they aren’t available, consider downloading a white noise app like Simply Noise, Lightning Bug, and Sleep Machine to help block out any unpleasant sound.

4. Block the lights

Ask if your hotel has some blackout shades or those heavy thick curtains that block out harsh sunlight. Just in case they don’t have, make sure to bring your sleep mask. You should also keep a handful of clothespins in your suitcase to clamp the gaps in the curtains.

5. Personalise your bed

Ask about their beddings options. The better the hotel you’re staying in, the more options they have.

Too-soft pillows and mattresses may can be uncomfortable. Many hotels have “pillow menus” that allow you to choose from a variety of foam options. Ask if they stock firmer pillows if you’re quite sensitive to neck and back pain. You may also request a queen or full-size bed instead of a king one. Smaller mattresses tend to be firmer.

You can also bring your favorite pillow or stuffed animal if they’d help you sleep faster. If your luggage space has less room, bring your own light bedsheets and pillowcases instead so you’ll be able to sniff the scent of home and to keep yourself away from irritating detergents of bleach used to clean hotel linens.

6. Keep it cool

It’s apparent that most people agree that they are likely to enjoy their slumber when the room is cold. Warm rooms aren’t just uncomfortable. They can also induce nightmares, according to Dr. Rebecca Robbins, a sleep researcher, consultant, and co-author of Sleep for Success. So try to set your thermostat to 60 to 65 degrees (16 to 19 ℃) for an optimum sleep quality.

7. Spray your room with soothing scents

Lavender, vanilla, and wood scents – these are three aromas that may help take you to dreamland. Spritz a bit of your favorite soothing perfume on your linens or on the light bulb to create a lovely light scent when the light’s turned on.

8. Maintain a pre-bed ritual

Apart from securing solitude by toning down the noise and light, turn your hotel room into an environment favorable to sleeping by incorporating these things:

• Take a quick warm shower before going to bed.
• Keep your distractions, like gadgets and work-related stuff, off your bed. Your body should associate bed with sleep and not with anything else.
• Try to keep your evening meals light. Make sure to have your dinner at least two hours before hitting the sack not only to prevent indigestion and bloated belly but also to sleep efficiently.
• A cup of warm tea or milk may help you doze off. Staying away from caffeine and alcohol is also a no-brainer.

Author Bio:

Carmina Natividad is one of the writers for Holiday Inn Parramata, a modern hotel in Western Sydney known for their exceptional accommodation, service, and location, which appeals to travellers in Australia. She has always been passionate about giving in to her wanderlust and collecting mementos from different places.