Knowledge hub

You already know that you don’t function at your best after a sleepless night. But sleep deprivation can lead to far worse impacts than a lack of focus and a bout of grumpiness.​

So, make sure you get a good night’s sleep while staying away from home, with these top tips.​​

Ask about your room
Your choice of room can have a big impact on the noise you experience when you’re away. With hotels increasingly offering travellers more choice when it comes to their room, don’t be afraid to ask questions and specify your preferences.
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A room on an upper floor, and away from the lift, can be much quieter than those downstairs. But don’t just steer clear of rooms on the ground floor. Rooms on a mezzanine level are likely to be just above the bar or restaurant – and you don’t want to be listening to the pulsating beat of someone else’s party.
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And a room with a nice view sounds good – but it’s not always the quietest option. For example, a room overlooking a pool will doubtless be noisier at certain times. Choose a room at the back of a hotel if traffic noise out front is likely to disrupt your sleep.​

Report any noise issues
If it comes to it, don’t wait to report noise problems. If the issue is noisy neighbours and a quick pound on the wall doesn’t do the trick, it’s safer to ring the hotel front desk than to confront the source of the disturbance.
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And if that doesn’t resolve the situation, ask to move rooms. It might be an inconvenience – but a good nights’ sleep will beat a ten-minute room move any day.
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Get some exercise
Taking advantage of any leisure facilities isn’t just great for your all-round health and fitness. Experts agree that regular exercise can help promote sleep. But you’re better off exercising before your morning meeting, than in the evening. That’s because the body’s post-workout energy boost could actually keep you awake.​

Turn off, tune out, drop off
When you are ready to sleep, create a wind-down ritual. Meditating or stretching can work wonders, and if you turn off the laptop, dim the lights and turn down the TV volume, you’ll help your brain produce the sleep hormones you need.
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And be sure to stop using light-emitting devices such as mobile phones before bed. The so-called blue light that is given off by these electronic devices (even alarm clocks) can interfere with melatonin, the hormone that triggers sleep. If you can’t turn off the alarm display or the standby light on the TV, try and cover it up.
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Check it’s a non-smoking room
If you’re a non-smoker, make sure yours is a non-smoking room. It’s easy to assume that rooms are non-smoking as standard these days, but that’s not the case overseas. The lingering scent of old cigarette smoke may be enough to prevent getting a solid eight-hour snooze.​Know your perfect pillow
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When it comes to pillows, options are good. Everyone has their own preferences about how a good pillow should feel. The wrong pillow for you could make all the difference. So check what’s available – many hotels now offer guests a choice of firm or soft pillows, or even a ‘pillow menu’ in upscale properties.​

Think about temperature
Research shows the temperature in your room can affect the length and quality of your sleep. Our body temperature naturally falls as we drift off to sleep, so an over-warm room can hinder dropping off. A room temperature of around 18-21 degrees Celsius is reckoned to be ideal – but everyone is different. So if your internal thermostat is telling you the room is too hot or cold, and adjusting the heating or air conditioning yourself doesn’t seem to do the trick, do raise it with hotel staff. It may be something they can easily fix.

Air conditioning may be a help, or a hindrance, to a good night’s sleep. Check on the location of air conditioning units in your room. It’s great to be able to cool down easily – but sometimes an air conditioning unit rattles and hums, so can disrupt your sleep. On the other hand, some people find the constant hum of the air con can actually help to block out other external noise. Decide what works best for you.​

Don’t share with your colleagues
You might be happy to share a room with a colleague, but it might not be permitted by your company travel policy. That’s not a bad thing – snoring is a major hindrance.

Request a wake-up call
For peace of mind, ask at your hotel reception for a wake-up call, even if you set your usual alarm as well. The chances are you’ll drift off easier knowing that you won’t sleep through your meeting!