Studies have shown that aspects of our home environment like sound and smell can help us be more relaxed and and happy when we’re away, so replicating those aspects of your life in an unfamiliar spot can help you sleep:
Smell. Everyone’s home has a unique scent map. Bringing those scents with you can trick your brain into feeling “at home” in a strange place. Using the same lotions, shampoos, and soaps on the road can recreate that scent matrix. Bringing an item of clothing that smells like the dryer sheets or detergent you use at home into bed with you can also help make an unfamiliar bed seem inviting.
Control the environment
As much as possible, you want to control the physical environment that you’re sleeping in. If you’re used to sleeping in a pitch-black room, block light sources as much as possible by clipping curtains shut (binder clips work well for this), putting tape or Post-It notes over incidental light sources like alarms and thermostats, and blocking gaps under doors that allow light to leak in.
If you have control over the location of your room (when staying at a hotel, for example), use that control to select a spot that’s conducive to a good night’s sleep. That starts with the location of the building itself—if you have a choice of guest rooms or hotels to spend the night, choose one far away from busy streets or other sources of noise. Then look for a spot that’s far from common areas like elevators or lobbies—or your friend’s living room where everyone stays up all night chatting.
Get out of bed (for a little while)
Finally, if you’re struggling to fall asleep in a strange place despite all of these efforts, give up and get out of bed. Forcing yourself to lie there and count the minutes as they slip past you just reinforces the connection between stress and anxiety and that bed, making it even less likely that you’ll fall asleep. Instead, after about 20 minutes it’s best to get up and do something relaxing for a short period of time. This resets your body and mind and breaks the association between frustration and the bed, making it easier to relax when you try again.
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