I don’t know about you but I never seem to sleep well for the first night in a hotel bed. I’ve just come back from another conference and night away from home, tired after long days with the delegates and also running on limited sleep. Add together the unexpected noises that are par for the course with a hotel, the rattle of the air-conditioning, the worrying about whether your alarm will go off – and it is not surprising that so many of us struggle to sleep well in hotels.

Here are some tips to help you get a good nights sleep in a hotel, regardless of whether you are on your 1st or your 4th night away.

1. Don’t be tempted to work late

I know you are probably away from home with nothing much to do apart from watch TV and work. However, turn off your emails and use your computer to help you relax and unwind.

2. Listen to music

Have you got some favourite pieces of music that always relax you? How about putting them on a playlist on your phone or iPod and play them in the evening at home when you want to relax and unwind before bed time. If you play these while you are preparing for bed in your hotel room, your brain will naturally associate them with sleep time.

3. Don’t drink or eat too much

I know, what else is there to do in a hotel but enjoy a little bit of wine and food with your colleagues. Try not to over-indulge as a full stomach can give you indigestion and heart burn and make it difficult to get to sleep. Too much alcohol can wake you up several times in the night as you make the trip to the toilet. Enough said really.

4. Try not to arrive too late

I’m very guilty of this one. As you try and cram so much into your day and evening, you can often end up arriving late, tired and irritable at your hotel. This state if angst and stress can make it hard to unwind and relax – thus impacting your quality of sleep.

In the second part of this post, I will give you some more tips that I use to get a good nights sleep. What do you do to help you sleep well in a hotel?