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Top tips for getting a good night’s sleep

08 Apr 2020

If there’s one thing that is certain at Premier Inn, it’s how to make sure all our guests get a great night’s sleep. Whether you’re visiting us for work or pleasure, here on your own or with the family, we make sure that your rooms are spacious and, most importantly, your bed is comfortable.

Waking up after a great night’s sleep really sets you up for the day, whether you’ve got an important business meeting first thing or a day of sightseeing and fun planned. Here are our top tips to make sure you wake up feeling refreshed and ready to take on a day full of adventures!

Cool down the water

A hot bath may seem like the best way to get ready for a great night’s sleep, but have the water too hot and you could end up over-stimulating your system, which could mean it takes longer than you might think to get to sleep. Make sure your bath or shower is warm, but not too hot, and you’ll dial up the relaxation factor accordingly. If you’re still having trouble drifting off, try adding a natural oil such as lavender or chamomile to your bath, which will help you unwind.

Try and get to bed at the same time

We know it can be tough, especially if you’ve travelled across several time zones to get here, but try and keep in sync with your body’s natural sleeping/waking cycle. This is known as the circadian rhythm and is the key to waking up and feeling totally refreshed. To avoid tossing and turning, don’t try and ‘get an early night’ if you’re not tired, and by the same token don’t wait until you literally cannot keep your eyes open before you tumble into bed, as it may actually be counter-productive. To get a good night’s sleep you need to be relaxed.

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Turn down the lights

The more you expose yourself to light, the less melatonin your body produces. Melatonin is a hormone that helps to regulate your sleep cycle, so if you overdose on light, you could end up short-changed on sleep. Light with a blue wavelength inhibits melatonin production, so avoid too much exposure to smartphones, tablets or computers an hour or two before bedtime, or use a light-altering application to soften the glow, such as f.lux.

Action adventure film before bed, or a little soft music and a good book?

Even if you’re sitting on a sofa in your PJs, watching an action film can still raise your heart-rate and flood your system with adrenaline. Rather than watching Bruce Willis saving the day against a backdrop of explosions, try picking up a book or listening to relaxing music instead.

Set the mood

Keeping your room cool, dark and quiet is the optimum environment for sleeping. In Premier Inn hotels, we have blackout curtains that eliminate external light sources such as street lights, and our rooms are specially designed to be quiet and peaceful. If you’re super-sensitive to noise, a great little must-have on any trip is a good set of comfortable earplugs to completely block out any noise.

You might think a toasty warm room is the best answer for a good night’s sleep, but in fact, a cooler environment will help you get a better night’s rest. The optimum temperature is around 18°C, with enough ventilation to stop it from getting too ‘stuffy’.

A comfortable bed and pillows

The golden key to a great night’s sleep is a comfortable bed, and at Premier Inn we make sure you’re sleeping on the very best. Our Hypnos beds provide you with all-night comfort and support.

Almost as important as the right mattress is the right pillow. If you need a firmer pillow then always ask at your reception desk. At Premier Inn we offer a choice of pillows, teamed with a snuggly duvet to help you drift off into a good night’s sleep.

For a good night's sleep in the Middle East, book your stay at one of 10 Premier Inn hotels.