Sleeping in hotels? Well, it’s not for sissies. There’s a cruel irony to travel: we journey to relax, yet the very act of moving through time zones and sleeping in unfamiliar beds often leaves us more exhausted than when we left. But what if we could turn the tide? Emerging research and surprising hotel industry trends reveal we might be approaching a golden age of restful travel.
The science of sleep tells us that quality rest depends on carefully orchestrated biological processes. Our nightly journey through non-REM sleep (essential for physical restoration and memory consolidation) and REM sleep (critical for emotional regulation and cognitive function) can be easily disrupted by environmental factors. This explains why so many travelers sleeping in hotels wake up in luxurious beds feeling like they barely slept at all.
Yet in a fascinating paradox, 66.7% of Americans actually report sleeping in hotels is often better than sleeping at home, according to Hilton’s 2025 Trends Report. This hotel sleeping advantage likely stems from superior sleep conditions like blackout curtains and premium mattresses, combined with the psychological freedom from domestic responsibilities. The global travel industry is taking note, with two in five travelers now selecting accommodations specifically based on sleep quality potential.
Temperature plays a crucial role in sleep quality that many travelers sleeping in hotels overlook. The body’s core temperature naturally drops during sleep, and research from the National Sleep Foundation identifies 65°F (18°C) as the optimal bedroom temperature. Warmer environments can lead to more frequent awakenings and reduced deep sleep. Savvy travelers are learning to immediately adjust their hotel thermostats upon arrival, giving the room time to reach the ideal sleeping climate before bedtime.
Light exposure represents another critical factor, with artificial illumination wreaking havoc on our melatonin production. The brain relies on light cues to regulate our sleep-wake cycles, which explains why so many travelers struggle with insomnia in brightly lit hotel rooms. Solutions range from high-tech (blue light filtering glasses) to simple hacks like using pants hangers to seal gaps in blackout curtains. Some countries like Croatia actually mandate full light-blocking window treatments in five-star hotels, a policy more travelers sleeping in hotels are beginning to demand worldwide.
Noise disruptions present perhaps the most common travel sleep challenge. The World Health Organization warns that sounds above 40 decibels (equivalent to a quiet library) can disturb sleep, while noise exceeding 60 decibels (normal conversation volume) significantly increases nighttime awakenings. Strategic room selection away from elevators and ice machines, combined with quality earplugs or white noise apps, can help create an auditory environment conducive to rest.
Jet lag remains the bane of long-distance travelers, but new approaches are making time zone transitions smoother. Gradual pre-trip adjustment of sleep schedules in 15-30 minute daily increments, strategic light exposure at destination times, and carefully timed melatonin supplementation (0.5-3 mg taken 30-60 minutes before bedtime) can all help reset our internal clocks. The “first-night effect,” where people sleep poorly in new environments due to one brain hemisphere remaining semi-alert, can be mitigated by bringing familiar sleep cues like lavender-scented pillow sprays or favorite pajamas.
The hospitality industry is responding to our collective sleep struggles with innovative solutions. Seventy percent of luxury travelers sleeping in hotels now prioritize hotels with sleep-centric amenities, fueling demand for wellness rooms featuring air purification systems, circadian lighting, and high-tech mattresses. More than one in four travelers sleeping in hotels will book spa treatments specifically to enhance sleep quality during their trips. Some forward-thinking properties even offer “sleep menus” with melatonin-infused beverages and herbal teas.
Modern travelers are embracing new philosophies about vacation rest. The Scottish concept of “Hurkle-Durkling” – intentionally lounging in bed all day – has been adopted by one in five global travelers, with 30% of younger travelers indulging in this ultimate relaxation compared to just 11% of older generations. Nearly half of all vacationers now avoid setting alarms, prioritizing rest over rigid schedules.
Sleeping arrangements are also evolving to meet the preferences. Of those sleeping in hotels. Sixty-three percent of people sleep better alone, leading 37% of couples to request separate beds when traveling. Three in four parents believe it’s best to sleep apart from their children on trips, driving demand for connecting room configurations that offer both proximity and privacy.
As we look to the future, sleep technology promises even better rest on the road. AI-powered room systems that automatically adjust temperature and lighting based on biometric feedback, airport nap pods for mid-journey recovery, and personalized sleep concierge services are all on the horizon. For now, armed with scientific insights and clever hacks, today’s travelers have more tools than ever to transform restless nights into rejuvenating sleep – making every journey begin and end with truly restorative rest.
The message is clear: in our increasingly sleep-deprived world, quality rest has become the ultimate travel luxury. Whether it’s optimizing a red-eye flight with strategic hydration and neck support or indulging in a blackout-shaded hotel room for some guilt-free Hurkle-Durkling, the modern traveler, sleeping in hotels, is rewriting the rules of vacation rest – one good night’s sleep at a time.
Sleeping in Hotels with Sleep Programs
Then there’s the growing popularity of AI-powered Bryte beds. These technologies are supposed to sleepers at an optimal temperature and mold to detected pressure points for comfort, as well as track sleep patterns and provide insights. Bryte is partnering with nearly two dozen luxury hotel properties, the Carillon Wellness Resort in Miami, the Park Hyatt in New York and Chicago and The Little Nell in Aspen among them, as well as some six dozen other properties throughout the U.S. to accommodate travelers sleeping in hotels and wanting that sleep to be deep.
InterContinental Los Angeles Downtown released a new Suite Dreams package to help guests find deeper, restful and more restorative sleep.
Langham Hotels offers a Sleep Matters package at several properties, including the Langham Huntington Hotel in Pasadena.
Equinox Hotels has come out with an “Art & Science of Sleep” program as a two-night stay and 360 approach to sleep through regeneration elements, leaving guests feeling rested and restored.
Finally, Westin Hotels & Resorts, part of Marriott Bonvoy’s portfolio of brands, and goop, Gwyneth Paltrow’s modern lifestyle brand, have joined forces to debut Sleep Training for Grown-Ups– a three-part video series designed to help those sleeping in hotels enhance their sleep experience both at-home and on the road.
Following last year’s global launch of Westin’s next generation Heavenly Bed, the new partnership is dedicated to providing new tips and insights from the industry’s top wellness experts. Sleep Training for Grown-Ups features research scientist Dr. Cheri D. Mah, MD, MS and explores how one’s daily routines play a critical role in enhancing their sleep experience and overall wellbeing. The program shares science-backed insights on how to establish better sleep, dietary and exercise habits — each of which are essential for those balancing the demands of a busy lifestyle.
“For over 25 years, Westin has redefined sleep while traveling, starting with our Heavenly Bed. Delivering a truly restorative night’s sleep is a commitment – our north star,” said Peggy Roe, Executive Vice President and Chief Customer Officer of Marriott International. “We’re constantly pushing the boundaries of comfort on the road. Through this partnership we’re blending expert-backed wellness solutions with Westin’s signature sleep amenities, ensuring travelers wake up not just rested, but truly restored.”
From combatting the ‘First Night Effect’ when sleeping in hotels, discussing the ideal room temperature for sleep (60-67 degrees), and debunking myths around topics such as ‘sleep debt’ or strategic napping, the video series provides travelers with valuable concepts and tips on how their daily routines can massively affect their sleeping patterns, and in turn their overall wellbeing.
Sleep Training for Grown-Ups is now live on goop’s new Sleep Training Hub, which includes a library of curated sleep-centric content, covering everything from beating jet lag and remedying overnight flights to exploring sound baths and improving sleep scores for those who frequently find themselves sleeping in hotels. Also available to consumers as part of the partnership is a new Sleep Shop, where consumers can purchase Westin’s next generation Heavenly Bed as well as a selection of beauty, wellness, fashion, and home products, all curated through the lens of a great night’s sleep, whether sleeping in hotels or at home.
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