It’s a familiar experience: you check into a hotel after a long day of traveling, exhausted and eager to get some shuteye, but you just can’t sleep. Many people have a hard time getting a good night’s rest unless they’re sleeping in their own bed, unfortunately. However, there are ways you can improve your chances of getting the rest you need on the road, whether you’re traveling for business or on vacation. Here’s how:

1. Stick to your normal bedtime routine as much as possible: Good sleep hygiene is important for achieving quality rest, no matter where you are, so hopefully you’ve already established good habits at home. If you have a favorite routine, like listening to calming music or having a cup of chamomile tea at bedtime, keep it up while you’re far from home. The familiarity will help to cue your body that it is time to rest.

2. Stay active during the day: Aerobic exercise during the day helps to prime your body for quality sleep at night. Don’t worry—exercise doesn’t have to be exceptionally strenuous or long to have this benefit. If your travel has you stuck sitting in meetings all day, take a walk around the block during a break, or hit the hotel gym for a short session on a stationary bike or elliptical machine.

3. Avoid screen time right before bed: The blue light from screens is a notorious culprit in interfering with the natural rhythms that tell our bodies when it is time for sleep. As much as possible, carve out time right before you intend to go to bed when you turn off the computer and stay off your smartphone to let your body’s normal melatonin production work properly.

4. Block out light:  Stray light is one of the top reasons it can be difficult to fall asleep. Blackout shades that don’t quite meet in the middle, a crack under the door that lets in light from the hallway, a too-bright digital clock next to the bed—rather than suffer, be prepared by packing a sleep mask. Basic sleep masks are quite inexpensive and take up almost no space in your luggage, so they’re easy to include in your regular travel gear.

5. Be mindful of noise: Unfamiliar noises can also make a night in a hotel less than restful. You can prepare for this too, either by packing earplugs, installing a white noise app on your phone, or bringing along a travel-sized white noise machine. However, if you find that you’ve been put in an exceptionally noisy room (say, right next to the elevators), you may want to request a room change if possible.

Of course, if you get back home and find yourself craving the hotel bed you slept on while you were away, that’s probably a sign it’s time for a new mattress. IDLE Sleep’s long-lasting luxury mattresses are designed to give you the restorative sleep you need, with a variety of styles and levels of firmness available to suit any sleeper. With our 120-night sleep trial and lifetime warranty, you can rest assured that you’ll find the ideal mattress to come back home to for years to come. Click here to find out which IDLE Sleep mattress is right for you.

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