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Do You Feel Like You Sleep Better in Hotels? Here’s What the Sleep Science Says

February 5, 2025

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Do You Feel Like You Sleep Better in Hotels? Here’s What the Sleep Science Says

Have you ever checked into a hotel, melted into the crisp sheets, and woken up feeling more refreshed than you have in weeks? You’re not alone. Plenty of people report sleeping better in hotels than in their own beds—something that seems counterintuitive, given the unfamiliar surroundings. Is it the plush pillows, the blackout curtains, or something deeper in the way our brains process sleep?

If you’ve ever wondered why your sleep is better (or worse) outside your home, the science behind it is fascinating. But here’s the thing—if you never wake up feeling rested, whether at home or in a hotel, there could be an underlying issue like sleep apnea. At Advanced Homecare, we help people uncover the real reasons behind poor sleep with sleep studies and top-quality CPAP supplies. So, let’s dive into the mystery of hotel sleep—and if you suspect something bigger is affecting your rest, we’re here to help.

The “First-Night Effect”—Why Science Says You Shouldn’t Sleep Better in Hotels

Believe it or not, sleep scientists have studied this phenomenon in depth. Typically, when we sleep in a new place, we experience something called the “first-night effect.” This is an evolutionary holdover—our brains remain partially on high alert in unfamiliar environments, keeping one hemisphere more active to detect potential threats. It’s why your first night in a hotel, or even a friend’s guest room, might be full of tossing and turning.

So, why do some people report the opposite—sleeping better in hotels? If the first-night effect is real, shouldn’t we be more restless? It turns out that a few key elements in hotel rooms can override this built-in sleep disruption.

Better Sleep Environment—By Design

Hotels are designed for sleep, often in ways that our homes are not. Think about it: when was the last time you put serious thought into your bedroom environment?

Hotels often have thick blackout curtains, soundproof walls, and white noise machines or HVAC systems that create a consistent hum—blocking out street noise, barking dogs, or a snoring partner. Compare that to home, where your neighbor’s car alarm or your pet’s 3 a.m. zoomies might jolt you awake.

Lighting also plays a huge role. Hotels often use warm-toned bulbs and dimmable lighting that mimics a natural sunset, helping to cue melatonin production. Meanwhile, many of us at home are doomscrolling under the harsh blue light of our phones right before bed.

Perfectly Designed Bedding and Temperature Control

Hotels invest in high-quality mattresses and pillows designed to please a wide range of guests. If your mattress at home is old, sagging, or simply the wrong firmness for your sleep style, you might find that hotel beds offer a better level of support.

Then there’s the temperature factor. Research shows the ideal sleep temperature is around 65°F, yet many people at home don’t adjust their thermostats at night. Hotels keep their rooms cool and often provide breathable, lightweight bedding, which promotes deeper sleep.

The Mental “Check-Out” Effect

Beyond the physical aspects of a hotel room, there’s a psychological reason you might sleep better in hotels: you’re mentally unwinding.

At home, our bedrooms are often multipurpose spaces—maybe you work from bed, fold laundry, or watch TV. All of these activities can subconsciously signal to your brain that your bedroom isn’t just for sleep. In a hotel, however, often your only job is to rest. No looming to-do lists, no pile of clothes in the corner reminding you to do laundry, no kids calling your name.

Additionally, if you’re traveling for leisure, you might already be in a more relaxed state, having left work and daily stressors behind. This lower stress level makes it easier to fall into deep, restorative sleep.

How to Recreate That “Hotel Sleep” at Home

If you find yourself sleeping better in hotels, it might be time to upgrade your sleep setup at home. Here are some science-backed ways to turn your bedroom into a personal sleep sanctuary:

  • Invest in quality bedding: If you love hotel pillows, find out what brand they use and get some for yourself. Many hotels even sell their signature mattresses and linens.
  • Control the temperature: Set your thermostat to 65°F at night and swap heavy bedding for breathable, temperature-regulating materials.
  • Eliminate noise and light: Use blackout curtains, a white noise machine, or a fan to block out disturbances.
  • Make your bed a sleep-only zone: No work, no stress—just rest.
  • Set a sleep-friendly routine: Hotels don’t have bright fluorescent lights or the temptation of endless social media scrolling. Try dimming your lights an hour before bed and cutting down on screen time to get started.

Get our free 5-day sleep reset routine here!

When Better Sleep in a Hotel Might Mean a Bigger Issue

If you consistently sleep better in hotels than at home, it could be a sign of an underlying sleep disorder—especially if you usually struggle with chronic fatigue, snoring, or waking up gasping for air. Sleep apnea, for example, can make restful sleep impossible, no matter how nice your bed is.

If you suspect something more than just an uncomfortable mattress is at play, it might be time for a sleep study. Advanced Homecare can help you coordinate an in-lab or at-home sleep study to help you figure out what’s really going on with your sleep.

So, while hotel sleep might feel like magic, the good news is that great sleep at home is totally achievable—you just have to set yourself up for success. If you want to learn more about sleep apnea solutions or schedule a sleep study, contact us today!

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