9 ways to get better sleep in hotels

The INSIDER Summary:

• We're biologically wired to stay alert in new environments.
• Pack your pillowcase from home to trick your mind just before you fall asleep.
• Set the temperature to a cool 60-67 degrees. It's the temperature that naturally fosters sleep.

It’s a cruel paradox that right when you need sleep the most -- when you’re jet lagged or weary from a day of sightseeing -- is exactly when it proves to be so illusive. In a hotel, you snap to attention with every hallway murmur, passing car, and rumble of the elevator. And what was that whirring noise? Is that the air-conditioning switching off? Or are your neighbors actually making pina coladas in their room? 

How do you put these thoughts -- and yourself -- to bed? 

The truth is, we’re biologically wired to stay on alert in new environments, something called the “first night effect.” That defense mechanism makes getting a solid eight hours of shut-eye in a hotel room rather tricky. But these nine tips will give you the best shot at waking up refreshed and ready to explore. 

1. Choose your room wisely.

There are plenty of important factors to consider when selecting a hotel room: space, views, or even monogrammed bathrobes, if that’s your thing. But light sleepers should focus on three things: location, location, location. Where your room is located accounts for a lot of the noise it may pick up. As a rule, rooms on higher floor facing the rear or interior of the building will get the least amount of street-level noise. Also request a room away from the elevator and the ice machine, both create a clamor on their own, and they can be gathering points for people to chat late into the night. Another thing to avoid is rooms facing the pool; those summery views can also come with loud splashing around at all hours.

2. Keep it fresh and cool.

Stuffy rooms are sleepy-time kryptonite. Once you’ve set your bags down, get the air moving in your room. Fling open your windows or switch on the fan. When you get closer to bedtime, switch on the air-conditioning and turn down the temps to something between 60 to 67 degrees. It may feel a little chilly when you’re not under the covers, but according to the National Sleep Foundation, that’s the temperature that naturally fosters sleep. Your body temperature drops when you’re falling asleep, and dialing down the thermostat can kick off that cycle. 

3. B.Y.O. earplugs.

Selecting a room away from noise is a good start, but frankly there’s no location that can solve the problem of thin walls. A good, cheap pair of earplugs should be your first line of defense, and really there’s no excuse not to pack them: They’re practically weightless, totally inexpensive, and take up less room in your luggage than travel-sized sunscreen. And don’t assume you’ll get a set from the airline or hotel. Far better to B.Y.O. and be sure.