sleep better on the road
 

1. Light and dark

In general a dark room is better for sleep.

* Using a good quality eye shade can help to block out the light
* In a hotel, you might use tape or safety pins to hold together curtains that let in light
* See if you can create low level lighting for a middle of the night trip to the bathroom

2. Noise

A quieter room is better. However, sleep is disrupted by random loud noises like sirens or the housekeeping trolley hitting your room door. Low levels of constant background noise, also known as ‘white’ noise might be helpful in covering up or masking other noises so you can sleep. You can create white noise by leaving a television or radio on between channels.

* Ask for a room away from lifts, housekeeping supply rooms and major thoroughfares such as hallways near offices or restaurants
* Earplugs can help a lot
* To generate white noise try turning on a fan, or tuning the TV or radio between channels
* Put the Do Not Disturb sign on the door
* Turn down the volume on the telephone or ask the front desk to hold your telephone calls
* If you have to sleep during the day, you might consider calling housekeeping to make sure they do not interrupt your sleep

3. Temperature

In general, cooler rooms are more conducive to sleep than warmer ones. However, either extreme (too hot or too cold) can disturb your sleep.

* Try to have an additional blanket available for middle of the night temperature adjustments
* Set the air conditioning or fan to a suitable temperature

4. Personal comfort

What is comfortable for one person may not be so for another. Most important is having an element of personal control over at least some of the environmental factors that can affect sleep.

* Bring personal comfort items like your own pillows
* Small touches like a photo of family from home can make a hotel room more comforting

from british airways