7 Ways to Get a Good Night’s Sleep in a Hotel Room

Updated on August 26, 2023

A good night’s sleep is vital before, during, and after a business trip. It sets the tone and ensures that you remain productive.

However, several interruptions exist, especially during business travel. For example, your company decides your schedule. You might have some input on the itinerary but your employer has expectations for the trip.

Even if your itinerary doesn’t have back-to-back meetings or training sessions, it’s best to use any free time productively. You can use it to practice your presentation, catch up on messages, and work on your expense reports.

Therefore, business travel makes staying in your normal routine challenging. 

The temperature of your accommodations plays a role in how well you sleep too. So does making the room as dark as possible. 

We outline seven ways to get a good night’s sleep in a hotel room during a business trip.

1. Pick a High-Quality Hotel

Sleeping well on the road begins with the right accommodations. Lodging that caters to business travelers will have beds, bedding, and rooms that suit the needs of professionals. 

To find the best lodging, work with your company’s corporate travel planner. Aim for 4- and 5-star accommodations that receive rave reviews from fellow travelers. More specifically, search for reviews that mention the quality of the beds and how well guests sleep in the rooms.

If you need help finding high-quality business hotels, Hotel Engine offers a few tips.

2. Request a Quiet Room

In addition to picking a high-quality hotel, request a quiet room when making the reservations. The staff taking the reservation will understand the request. It’s similar to requesting a room with a park, ocean, or mountain view. 

The floor plays a role in the amount of noise from ground traffic your room will receive. Thus, request a floor that’s between the fourth to sixth and away from the elevators and staircases. 

By limiting the amount of noise outside your room, you’ll sleep better.

3. Check the Temperature

As you prepare to turn in for the night, check the temperature on the room’s thermostat.

The ideal sleeping temperature is between 60 to 67 degrees Fahrenheit. The range prevents you from becoming too warm while you snooze. 

If you become uncomfortable, you’ll wake up to remove blankets and sheets from your person. If you wake up, you might not fall back asleep.

You also don’t want to become too cold at night. That can also interrupt your slumber.

4. Close the Curtains

When you find yourself in a different city, it’s best to close the curtains before falling asleep. Make the room as dark as possible to avoid a sudden outdoor flash of light waking you up in the middle of the night.

If you sleep in complete darkness at home, pack a sleep mask to achieve the same environment on the road. A sleep mask can also help you take a nap on the plane.

5. Unplug

Researchers continue confirming that technology is causing the public to lose sleep. The blue light emitted by electronic devices affects people. It blocks melatonin, the hormone that makes people feel sleepy.

An hour before you intend to turn in for the night, unplug. Instead of playing a game on your smartphone or streaming a movie, shut off the devices, and start your bedtime routine. 

6. Clean Up

Bedtime routines benefit adults too. Before turning in for the night, clean up. Wash your face, brush your teeth, and slip into comfy pajamas. Some people start their day with a shower. Others end it with one. 

The routine affords you time to wind down from the day. Moreover, a nighttime shower cools down your body temperature and helps you fall asleep faster.

7. Stay on Your Schedule

It’s tough to stay on schedule in a different time zone and zip code. However, make an effort to stick to it anyway.

For example, skip late-night socializing sessions at bars and nightclubs. Instead, head to your hotel and turn in for the night. 

The closer you remain to your usual bedtime, the more likely you can fall asleep faster. 


Although business travel interrupts daily routines, it’s possible to get a good night’s sleep on the road. Work with your company’s corporate travel planner to book hotels that cater to business travelers. These properties are more likely to provide comfy beds, quiet rooms, and desirable amenities. Then, set the right temperature and wind down by unplugging before attempting to turn in for the evening. 

The Editorial Team at Healthcare Business Today is made up of skilled healthcare writers and experts, led by our managing editor, Daniel Casciato, who has over 25 years of experience in healthcare writing. Since 1998, we have produced compelling and informative content for numerous publications, establishing ourselves as a trusted resource for health and wellness information. We offer readers access to fresh health, medicine, science, and technology developments and the latest in patient news, emphasizing how these developments affect our lives.