I'm a sleep expert – here's what to eat, bring and listen to when staying in hotels | The Sun

SLEEPING in a hotel room is often not as easy as it might seem, no matter how comfy the bed is.

People get used to their own mattresses and duvets, and the slightest change to a sleep routine can keep a person up all night.

However, Carl Walsh, sleep expert and owner of BedGuru, has revealed how travellers can improve their chances of getting a good night's sleep when staying in a bed that is not their own.

Make sure your hotel room is at an optimal temperature

"If you're too cold, you'll be shivering all night, but too hot, and you'll be sweating, tossing, and turning!

"Cooler is often better to encourage sleep, so I'd recommend setting your room between 15.5°C and 20°C.”

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Pack your own pillowcase for familiarity

"The smell of your own home is comforting and the feeling of familiarity helps you to drift off easier."

Don’t be shy to ask for a new room

"Many of us tend to shy away from saying when something isn't quite right, and instead, we'll put up with the pain.

"But when it's impacting your sleep, that's not ok. Hotel staff are used to this so don’t be afraid to say something if something isn’t quite right."

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Use white noise or classical music

"If your partner snores, or you're a light sleeper, white noise or classical music can drown out any surrounding sounds and help you drift off to sleep.

"They're also great to help reduce anxiety as your focus is on the soothing sound instead of any lingering thoughts."

Wait approximately 2-3 hours between eating and going to bed

"Leave several hours between your evening meal and going to sleep to allow your body enough time to digest your food."

Bring other small items from your home to the hotel room

"Similar to taking your own pillows, take your own blanket, favourite socks, or even diffuser.

"It can help to create comforting familiarity when staying somewhere new."

Hang the “do not disturb” sign on your doorknob

This will prevent hotel staff from interrupting on your sleep, especially if you're trying to sleep off some jet lag during the day.

Carl also reveals how those travelling can affect their sleep through their meal choices.

While going on holiday is often the perfect chance to go out for a meal, there are certain foods to avoid where possible.

Those foods are:

• Hard cheeses, as these contain high levels of amino acid tyramine which promotes alertness in our brains.
• Spicy foods can cause you to have digestion issues. As well as indigestion, foods that contain capsaicin can make it harder for your body to regulate its temperature.
• Fatty foods like burgers, fried foods, and baked goods are hard for your stomach to digest and can cause heartburn which gets in the way of sleep.
• Dark chocolate has a similar effect to caffeinated drinks, while chocolate is also filled with theobromine, another stimulant that can increase your heart rate and result in sleepless nights.

Carl is not the only expert to provide hints on how to sleep well in a hotel.

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This doctor revealed which viral sleep trends are worth paying attention to in hotels.

Meanwhile, this hotel owner explained how guests can get themselves a free upgrade to a better room.

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