6 Tips To Sleep Better Away From Home

All those long-weekend jaunts seem great in theory, but they’re messing with your shut-eye. We look at science-backed strategies and some hotels deploying them to improve your slumber. By Kiera Carter and Jeninne Lee-St. John

Jun 10, 2020


Since your body temperature drops to kick-start sleep, you should set the thermostat between 15 and 19 degrees to adjust more quickly. Wellness suites at California’s Estancia La Jolla have beds with a mattress, topper, sheets, and duvet that draw heat from the body.


Brightness and darkness signal your subconscious that it’s time to wake up and shut down. Bring a mask or deploy blackout curtains. Marriott now has Stay Well in six hotels. Among the design elements: a circadian-based lighting system that dims to promote sleep, then simulates sunrise to wake you up gradually.


Using the app Relax Melodies: Sleep Sounds (US$59.99 per year), design your own mix of sounds at varying volumes—a strong ocean base with a smidge of thunder, or whooshing wind with a smattering of rain, for example.


Illustration by May Parsey.

“Bringing elements of your normal wind-down routine to a new place will prep your brain for sleep,” Schneider says. Brew a cup of herbal tea or dot your pillow with lavender oil to help tell your subconscious that you’re safe. Raffles Sleep Rituals launched last year in the Phillipines (Makati), Dubai and Seychelles, with Maldives Meradhoo coming soon. Gratis for all guests, they include a linen eye pillow, a custom relaxing oil from Aromatherapy Associates, cute little notes to encourage feelings of contentment, and a five-minute sand timer personalized with your initials. Those in premium room categories can also order from a menu of foods with properties to counter stress and jetlag. In Manhattan, Equinox Hotel has melatonin smoothies on the in-room menu and a magnesium spray in the mini-bar.


Book a complimentary consultation with the Jet Lag Guru at Waldorf Astoria Dubai Palm Jumeirah, who will help manage your room temperature, pick pillows, draw you a bath with relaxing essential oils, and give you fitness tips. Their Vietnamese restaurant has a special menu built to facilitate digestion (think lemongrass, ginger and hot pho), thus better sleep.


Sleep With Six Senses—that’s both an order and a way of life at their resorts globally. Created by psychologist Dr. Michael Breus, the program analyzes your sleep patterns, movements and heart rate, and offers lifestyle recommendations. Sheets are made of moisture-wicking eucalyptus, PJs are bamboo, and you have free use of body pillows, humidifiers, a Sleep & Sounds Ecotones player, and even a CPAP machine. The team at ITC Hotels India has also done its scientific research. Their Sleeep (sic) Experience includes music to help your sleep waves, relaxing pre-bed spa therapies like shirodhara and drinks like warm spiced milk, an Ayurvedic menu, light pajamas and a wind-down call to tell you to power down.

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