Hotel Sleep Hacks: Making Any Room Feel Like Home

Staying in a hotel can be a mix of restful luxury or restless tossing and turning. Whether you’re away on business, enjoying a romantic weekend, or juggling kids on a family trip, one of the most important things you’ll do at your hotel is sleep. Yet, between noisy corridors, unfamiliar beds, and the simple fact of being somewhere new, quality rest doesn’t always come easy. The good news? With a few clever hacks, you can turn almost any hotel room into a sleep-friendly sanctuary.

Why Is Sleep in Hotels So Tricky?

Researchers have long studied the “first night effect” — that strange phenomenon where many of us struggle to sleep on the first night in a new environment. It turns out the brain stays partly on alert, almost like it’s standing guard against potential danger. This makes it harder to drift off, and even shortens dream-heavy REM sleep.¹ Add in jet lag, work stress, or less-than-perfect hotel conditions, and it’s no wonder many travellers wake up feeling groggy.

Simple Hacks for Better Sleep Away from Home

• Get the environment right. As soon as you check in, adjust the room to your liking. Lower the temperature (18–20°C is ideal)¹, pull the blackout curtains tight, and cover any stray light from electronics. If your room faces a noisy street or is close to the lifts, don’t be shy about asking reception for a quieter option.
• Bring familiar comforts. A favourite pillow, eye mask, or small throw blanket can instantly make a strange room feel familiar. Even a photo on the nightstand or a familiar scent from home, like a travel-sized pillow spray, can calm your nervous system.
• Block out distractions. Unexpected sounds are one of the biggest culprits for hotel sleep struggles. Earplugs, a white noise app, or a portable sound machine can keep your rest undisturbed.
• Stick to your rituals. Your body loves routine. Recreate your usual pre-bed habits — whether that’s stretching, reading, or sipping herbal tea. Doing the same things you do at home helps signal to your brain that it’s time to switch off.
• Wind down wisely. Avoid heavy meals, caffeine, or too much alcohol late in the evening. Instead, try light exercise earlier in the day, or practise some deep breathing or meditation before bed. Even 10 minutes of calm reflection can make a big difference.
• Pack smart. If you’re sensitive to bedding, consider bringing a travel pillowcase, your own pillow, or even a compact blanket. Eye masks and earplugs don’t take up much room in your bag but can be game-changers when it comes to comfort.

If You Have Sleep Apnea

For people with obstructive sleep apnea, staying in a hotel adds another layer of planning. If you use a CPAP machine, make sure it’s packed safely in your carry-on bag. Many hotels can provide distilled water for your device if you call ahead, and travel-sized machines such as the ResMed AirMini can make trips lighter and easier. Don’t be embarrassed to ask for what you need — better sleep means a safer, healthier trip. If you’re unsure about what device or travel set-up works best for you, a sleep specialist or CPAP consultant can help.

Final Word

Hotels are designed for rest, but not every room will feel like home right away. The trick is to take control where you can: shape the environment, pack familiar comforts, and follow your sleep rituals. And remember, if poor sleep — or symptoms such as loud snoring, pauses in breathing, or morning headaches — become a regular issue, it’s worth speaking with your doctor. Quality rest isn’t a luxury; it’s essential for your health and wellbeing.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

1. “How to Get a Good Night’s Sleep in a Hotel.” Sleep Foundation, 9 Feb. 2021, www.sleepfoundation.org/travel-and-sleep/sleeping-well-in-hotel. Accessed 30 Sept. 2025.