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Going to bed at the same time every night might sound a bit, well, boring. However, studies have proven time and time again the numerous health benefits you wouldn’t want to miss out on for productivity and longevity to having a consistent bedtime.

 

“But, the time zones! And, it’s travel, aren’t I supposed to enjoy it and stay up late?” Remember, it’s a lifestyle we’re looking to adapt here, one that’s healthiest for your overall well-being. Excuses can also creep in; it’s getting smarter than them to not allow the reasons why not to take over and let the mindset shift towards the healthy lifestyle and long-term feeling of greatness you’re seeking. 

 

Why A Wind Down Routine Is Essential for a Quality Night’s Sleep

One of the greatest impacts of your health has to do directly with your quality of sleep. Proper sleep allows your body to restore, recoup, and heal itself from the inside out, boosting your productivity, immunity, energy levels, and overall happiness and outlook on life. Here are some top tips to create a wind down routine for the best night’s sleep when you travel.

 

Step 1: Establish A Consistent Bedtime

While going to bed at 9 PM might not work for everyone, figuring out the time that’s ideal for you and your productivity schedule is key. Once you have your own magic number of hours sussed out, it’s time to plan. This is important, especially when traveling, because — true — time zones will affect you, in addition to work meetings and wake-up calls. Having a consistent time that your body is going to bed will allow yourself to fall asleep easier without disrupting the entire schedule, minimizing one of the many variables with traveling. 

 

Step 2: Disconnect from Technology and Create A Digital Detox

Whether you’re at home or on the road, implement this habit to disconnect from technology and devices no matter what longitude and latitude your pillow is adjusted in. Reduce the technology that’s surrounding your mind and head, literally, by placing your phone on the opposite side of the room. Turn off the TV or streaming half hour to an hour prior to laying down. Minimize the amount of noise, particularly from news, social media, and other disruptive sources that can take your brain into a late-night spin. 

 

Step 3: Engage in Calming Activities to Ease Your Mind And Body

Having a go-to list of activities that help you to unwind faster without having to think on top of travel stressors, can make all the difference. Whether that list includes writing before bed, meditation, or having a cup of tea, having calming activities to draw from can be incredibly impactful to quality of sleep. 

 

At Club Quarters Hotels, we offer yoga mats in every room with a wind down yoga practice available on your in-room Smart TV. Whether you’re on the road or at home, going back to a routine with a set of activities can cue your mind into snooze-ville.

 

Step 4: Create the Ideal Sleep Environment for Optimal Rest

Like a bird crafting its nest, take the time to create the ultimate sleep-inducing environment. Minimizing noise, tuning out the light from outside, reducing stimulating media, and having the room at a comfortable temperature can all create the ideal sleep environment to induce deeper ZZ’s. Soft music before bed can also be more accommodating.

 

Rooms in Club Quarters Hotels are designed to block out city noise and come with plush bedding that helps ensure a more peaceful night’s sleep. Packing ear plugs and an eye mask, as well as other travel essentials, may become a game changer when it comes to your sleep.

 

Step 5: Cut Out Stimulants and opt for Sleep-Inducing Foods and Drinks Instead

Easing off of caffeine, alcohol, gaseous foods, and anything that could impact your potential to fall asleep is important to take note of and eliminate or minimize. While late night dinners may not be possible to avoid, it is best to reduce the consumption of heavy foods that can leave your stomach up late into the evening, causing you to lose quality sleep time due to digestive efforts. A further tip is to avoid alcohol, which keeps you awake and works against you, for better quality sleep.

 

Prioritize Your Wind Down Routine for The Best Night’s Sleep

When traveling, it can be a bit more of an effort to create a sleep routine that you can stick to for a mindful travel experience. However, the benefits far outweigh the pre-planning to coordinate an overall healthier and more enjoyable trip. The more you can nail this routine down at home, it’s far less effort to implement when on the road traveling. 

 

Do you have a sleep routine you implement when traveling? What’s your “must-do” to wind down for sleep at night, whether at home or when you travel in another city?

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