Top 10 Sleep Tips - At a Hotel
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1. Set the mood for slumber
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Your room should be quiet and dark. Travelodge’s guest rooms have been designed to help you sleep well. Close the curtains before going to bed and turn off lights.
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2. Sleep in a clean and pleasant environment
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The guest rooms at Travelodge Hotels are modern and comfortable. We take pride in our daily housekeeping so that you return to a clean and tidy room at the end of the day. This will help you drift off with an uncluttered mind and minimal distractions.
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3. Get the room temperature right
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Adjust the air conditioner to your liking as soon as you arrive in your room. Each Travelodge guest room has its own climate control which you can set to your preference.
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4. Avoid interruptions
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Use the “do not disturb sign” to prevent unwanted interruptions and sleep through the night as opposed to napping. Ear plugs can help if you have a noisy travel partner and eye masks can block out light and movement.
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5. Choose the right bed and bedding
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The beds and bedding at Travelodge Hotels have been specially selected to help you to get a good night’s sleep.
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6. Manage Jet lag
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If you’re travelling across time zones, help your body clock adapt more quickly to the time at your destination by adjusting your watch as soon as you get on the plane. Eat meals and sleep as you will in your new time zone as soon as you can to make the adjustment process easier.
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7. Bring a piece of home with you
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For some, sleeping in unfamiliar surroundings is difficult, no matter how comfortable it is. Keep to familiar routines. Bringing a few personal items from home (e.g. a photograph, a mug, reading material) may help you to relax.
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8. Wind down and relax before bed
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Have a buffer zone before bedtime. Sort out any problems well before going to bed. This may mean setting aside ‘worry time’ during the day. Use this time to go over the day’s activities and work out a plan of action for the next day. Try to avoid using your computer within one hour of bedtime. Exercise is fine, but not too late in the evening. Find a relaxation technique that works for you.
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9. Spend the right amount of time in bed
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Most adults need about eight hours sleep every night. Many poor sleepers spend much more than eight hours in bed and this makes fragmented sleep a habit. Except if you have lengthy sleep requirements, limit your time in bed to no more than eight and a half hours. If you often take hours to fall asleep, go to bed later. Remember that children need more sleep than adults.
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10. Things to avoid...
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Alcohol may help you to get off to sleep, but will disrupt your sleep during the night. Caffeine (tea, coffee, cola drinks) and the nicotine in cigarettes are stimulants that can keep you awake. Instead, choose special blends of herbal tea that encourage sleep. Steer clear of sleeping pills except in exceptional circumstances, they won’t fix the cause of your sleeping problem.
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Download the Top Ten Sleep Tips - PDF »
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