Travel makes you excited and gets you energized to explore the sites around the city. At the end of the day, you want a to get a good night’s sleep, so you’re ready for the next day of adventure.

I recently stayed at a Marriott Hotel where a card was neatly placed on my pillow.  Listed were eight tips for better sleep. I have stayed in hotels around the world, and this was a first. Suggestions to help me rest so I can get out and about the next day well-rested and ready to go!

Arianna Huffington is the sleep expert offering the eight tips from her book titled The Sleep  Revolution.  Here are her tips and our take on them:

1. Set a cool room temperature
Tip number one is a favorite for me. I always feel too warm, so it works for me.  But, I know some people like a room toasty and cozy. Depending on the time of year, a “cool room temperature” could be a little too cool. Knowing what temperature works best for you is what tip number one is all about. Make note of the temperature in the room when you wake rested and feeling great. What was the temperature in the room – set your thermostat each night for a comfortable bedtime that is both restful and comfortable.

2.No electronic devices starting 30 minutes before bedtime. 
For a society who lives on their electronic devices, this might be difficult for most people. What I love about this tip is the opportunity to disconnect and spend face-to-face time with your travel buddies.  Talking about the day and reflecting on the good times is the perfect end to the busy day.

3. No Caffeine after 2 pm
It is well known that caffeine interferes with sleep.  It keeps you awake and can cause agitation.  According to WebMD caffeine is found in multiple sources. Coffee, tea, and soft drinks contain large amounts of caffeine, but there is a long list of other foods loaded with caffeine too.

• Energy drinks, Green Tea products, some fruit juice drinks, coffee, flavored ice cream, yogurt and desserts, chocolate, some medications, and foods like candy bars and granola snacks. Double-check labels and read the small print to make sure your late night snack won’t keep you up all night.

4.  Pajamas, nightdresses and even special t-shirts send a sleep-friendly message to your body.  
Arianna also mentions not wearing your gym shirt to bed. Other than being sweaty, it keeps you in the mindset of activity.  As a t-shirt girl, there is nothing like a comfy, soft natural fabric (cotton) shirt to help you feel relaxed.  As soon as it slips over my head, I am ready to unwind.  I’m sure you have a favorite shirt, jammies or robe. Take it with you on trips. You’ll have that cozy, down-home feeling while you’re on the road.

5. Do some light stretching, deep breathing, yoga or meditation to help your body and your mind transition to sleep.
Arianna advises us to perform exercises which help your body and mind become calm and ready for sleep. I haven’t found this helpful. For me, light exercise does not create a calming transition. When traveling, I am usually very active during the day that I sink into my comfy bed and welcome sleep. What light activities work for you?

6. When reading a book, make it a physical book or an e-reader that does not emit blue light.
I love reading a book or article to help me fall asleep. It is relaxing and helps me take my mind off all the matters of the day. I can drift off and feel no pressure at all – just recreational reading and sleep.7. Ease yourself into sleep mode by drinking some caffeine-free tea.
When I was a small girl, my mother made hot milk for my sister and me to drink before bed. Fond memories of the creamy, warm beverage remind me of a refreshing way to fall asleep.  Although today, I rarely prepare a warm cup of milk before retiring, I agree with Arianna, a beverage before going to bed is a perfect way to ease into a restful night’s sleep.

8. Before you turn off the lights, write a list of what you are grateful for.
I like this idea. Keeping a journal is the perfect way to reflect on your accomplishments, thoughts, feelings and actions. Writing at the end of the day is a wonderful way to see your successes on paper each there for you to celebrate.  Journaling is also a way to put your feelings on paper; either to tackle the next day. Either way,  you’ve gotten it out of your system, and now you can rest well!

Photo credit:  Cathy Yeulet