World Sleep Day: 10 tips for sleeping success while travelling

Travelodge has partnered with sleep expert Kerry Davies for World Sleep Day, 14th March, as research reveals over ⅓ of people struggle with sleep 😴

The biggest culprit for poor sleep? Snoring! An estimated 78% of Brits admit to snoring, with women being the loudest offenders (80% vs. 64%)! So you’re not alone if your partner’s snores are keeping you up!

Kerry’s unique tip for snoring? Record it! Listening to the recording during the day can help your brain recognise the sound and lessen its impact.

Did you know, 11% of hotel guests book separate rooms for better rest. Kerry offers more tips for a great night’s sleep while travelling:

1. Keep your routine as normal as possible – Your body loves consistency! Try to stick to your usual bedtime and wind-down rituals, even if you’re away. Whether it’s a bath, skincare regime or journaling, take your routine with you.

2. Make the room feel like home – Bring familiar sleep cues – your pillowcase, a small blanket, or even your usual pyjamas can help signal to your brain that it’s time to sleep.

3. Control light exposure – Mimic natural light patterns – get daylight in the morning and use lamps or dimmers at least an hour before bed to encourage melatonin production.

4. Reduce noise disruptions – Pack earplugs or a white noise app to block out unfamiliar sounds.

5. Adjust the room temperature – The ideal sleep temperature is 16-18°C (60-65°F) – set the heating accordingly.

6. Unplug from screens – Avoid scrolling in bed and switch to reading a book before sleep. Even 20 minutes will make a world of difference.

7. Mind your meal & drinks – Avoid late caffeine, heavy meals, or alcohol – they can mess with your deep sleep. If you need a snack, go for nuts, yogurt, or a banana.

8. Movement and exercise – Getting your step count and/or exercising during the day can make falling to sleep and staying asleep a much easier process.

9. Block out the light – Bring an eye mask or use hotel blackout curtains to keep things dark and melatonin-friendly.

10. If you wake up, don’t stress! – If you’re tossing and turning, get up, stretch, or read for a few minutes before trying again – forcing sleep can make it worse!