5 Things I Always Do To Sleep Better at Hotels

There are many downsides to aging (sigh), and one of them is poor sleep. The older I get, the worse I sleep — and the more items I need in order to just try to get a restful 7 hours a night.

Gone are the days when I could just immediately fall asleep in an economy plane seat from the U.S. to Europe or stay in a less-than-comfortable hotel but still get plenty of shut-eye. No, these days, I need my sleep mask, my earplugs, and a firm yet plush mattress with plenty of lumbar support and an army of proper pillows to even hope for a half-decent night. Hotel stays, even luxury ones, tend to mess with my sleep, and that’s not even accounting for things like jet lag and travel delays.

But I’ve learned a thing (or 2) about getting good sleep at hotels when traveling, and many could also apply to vacation rentals or even staying at grandma and grandpa’s place. Here are 5 things I always do when sleeping in hotels to make sure I get a restful slumber.

1. Confirm Bed Options

I usually double-check my reservation and either put in a request online or call the hotel to confirm the bed type in my room. This is especially helpful in Europe, where hotels love to push 2 twin beds together. No, 2 twin beds aren’t equal to a king-size bed, though, if I’m traveling with a friend, having twin beds might be better.

Either way, I also call to confirm or at least request my preferred bed type, confirming a second time during the check-in process so there are no surprises.

If I’m traveling with my preschooler, I also always ask for an additional twin bed in the room for him if there’s space. Sometimes sofa beds can be squeaky or uncomfortable, so if he’s more comfortable, there’s less chance he’ll try to hop in bed with me.

2. Skip Mobile Check-In

The human connections I form when checking in in person with another human being make it much more likely for staff to honor my requests (especially bed requests), upgrade me, or just give me a nice room. All of these things usually lead to getting better rest.

A few weeks ago, I stayed at the H10 Chrome Malaga in Spain, a gorgeous hotel that I had been eyeing for some time. I made small talk with staff during check-in, making sure to speak in Spanish. Since this hotel (and southern Spain in general) hosts a lot of English-speaking and foreign visitors who often can’t or don’t make the effort, I knew speaking the local language would go a long way.

I had reserved a cathedral-view room but ended up getting a quiet corner room with a massive terrace. The cathedral-view rooms didn’t all come with massive terraces, and many were near the elevator and, therefore, might have been noisier. But I slept well because the room was quiet and set away from the main hallway, and I also enjoyed my sunny and large terrace to do yoga, which helped me relax and sleep better.

It might have just been luck, or perhaps it was me taking the time to greet the front desk member by name and engage in friendly banter awarded me a better room. I’ll never know for sure, but I suspect using mobile check-in would not have gotten me that top room. Yes, hotel elite status can take you far, but so can just being kind to staff during check-in.

During my in-person check-in, I always ask for a quiet and high-floor room (I usually request this, if possible, when making my reservation). I started doing this when my son was a baby and needed to nap during the day, but I realized I also loved having a room where I didn’t hear loud neighbors or street noise, especially in big cities or large resorts. Most hotels are happy to oblige, assuming they have one available. I sometimes have to walk further or it may take longer to reach the elevator, but it’s a trade-off I’m willing to make.

3. Request Preferred Pillows

Even if I don’t immediately see a pillow menu, I know that many hotels have pillow menus or, at worst, will bring me extra pillows if I ask for them. I’ve seen options like down, orthopedic, hypoallergenic, bamboo, and even pillows to help reducing snoring on hotel pillow menus. When I was pregnant, the Mandarin Oriental Ritz Madrid even offered me a full-body pregnancy pillow during my stay.

If I don’t see a pillow menu, I’ll housekeeping just to ask what kind of pillows they have to offer.

And the best part? If you really love a hotel pillow (or even bed or bedding) at a large hotel chain, you may be able to buy one for your home through programs like Hilton to Home and Shop Marriott.

4. Adjust the Temperature

I sleep best when the room temperature is about 65 degrees Fahrenheit, or 18 degrees Celsius. I make sure to mess around with the thermostat well before bedtime so that, if I can’t figure it out or it’s broken, I can get assistance before I’m tired and ready to sleep.

If the temperature is static hotel-wide, I usually ask the front desk what it’s set at. This way, I can crack a window or throw on layers if needed at bedtime.

5. Pack Sleep-Enhancing Items

These are some things I bring along with me to ensure I get the best rest possible during hotel stays. Some of them work well for other travel moments, like when taking planes, trains, car rides, and more.

• Manta Sleep Mask Pro: I never saw myself spending $79 on a sleep mask, but the memory foam eye cups are soft and comfy, allowing me to sleep on my side comfortably and block out every single ray of light.
• Honeywell Laser Lite High Visibility Disposable Foam Earplugs: I’ve tried fancier reusable earplugs, but I keep coming back to these earplugs. They don’t hurt my ears even as a side sleeper, and they effectively block out noise.
• Bose’s QuietComfort Noise-Cancelling Earbuds: I prefer these the larger over-ear models, especially for comfort when snoozing.
• Clothespins: I toss these into my suitcase and use them to keep the hotel room curtains closed. A completely dark room can encourage better sleep.
• Silk Pillowcase: This may seem extra, but it keeps my hair and skin looking fantastic, even after long travel days. It’s also soft, comfortable, and reminds me of home.
• Lavender Essential Oil and Pillow Spray: I dab a spot of oil on my wrists before bed and lightly mist my pillow with a pillow spray to induce relaxation and sleep.

Final Thoughts

Getting older has many perks — you’re wiser and much better traveled. It also has many disadvantages (everything hurts, good sleep is hard to come by), but sleeping poorly in hotel rooms doesn’t have to be one of them. Using these tricks, I’m able to sleep better in hotels, which makes my vacations better and business travel easier.