There’s no place like home — except maybe a cozy bed when you’re on vacation.
A whopping 66.7% of Americans say they sleep better when they’re in a hotel, according to Hilton’s 2025 Trends Report, which may be part of why sleep tourism is on the rise.
“We travel to be inspired, but I wager, a large and growing many of us travel to get the rest that will allow us to return home restored and refreshed,” Dr. Rebecca Robbins, a sleep scientist at Brigham and Women’s Hospital, told The Post.
“Vacation offers reprieve from stressors, personal, professional or otherwise, from our daily lives, and stress is one of the biggest contributors to sleep difficulties,” she said.
“Furthermore, hotel rooms can offer guests optimal environments for getting a good night’s sleep and an escape from some of the aspects of sleep environments that can hinder the quality and quantity of our rest when we are home.”
That can include children, pets, electronics, old mattresses and poor air quality.
Plus, almost half of travelers don’t set alarms on vacation, according to the report, allowing themselves to wake up naturally when they feel ready.
All of that seems like a perfect recipe for better sleep. If, however, you find yourself tossing and turning when you tuck yourself in at a new property — don’t worry, that’s also normal.
“While vacation may offer the conditions for a great night sleep for some, others may struggle to get a good night sleep, perhaps due to jet lag if traveling across time zones, or simply being in a new environment,” said Robbins, who is also Hilton’s resident sleep expert.
In fact, this is common enough for sleep science to have a term for it — the “first night effect,” she explained.
Banish jet lag
To combat jet lag, preparation is key. Robbins recommends adjusting your sleep schedule 15 minutes every day into the direction of your destination’s time zone in the weeks leading up to the trip.
“Then, once you board the plane, change your phone or wristwatch to your destination time zone and start to live, eat and sleep on this new time,” she said.
When you arrive, try to get as much natural sunlight and fresh air as you can, as this will help your circadian rhythm adapt to your new sleep/wake schedule.
Finally, the same tips for great sleep at home also apply abroad — avoid drinking booze and overloading your tummy before bed.
“If you want to indulge in a heavy meal and alcohol, consider doing so at lunch to avoid your sleep being impacted by a big meal at dinner,” Robbins advised.
Look for sleep amenities
You don’t have to settle for an uncomfortable mattress and bad lighting.
Robbins led a study that found that sleep satisfaction is a big predictor of whether or not a traveler will return to a hotel — and now more and more properties are designing their rooms to create better sleep environments and even offering sleep-specific amenities to help you wind down.
“The best amenities are a great mattress and fabulous, supportive pillows, as these items are the foundation of a great night’s rest,” she said.
She also noted that relaxing products — like a soothing body wash or therapeutic bath salts — or items that people might have forgotten at home — such as sleep masks and earplugs — can help, too.
With sleep tourism on the rise, many hotels have been coming up with creative ways to give travelers the best sleep possible.
“Quality sleep is the foundation of overall wellness,” Amanda Al-Masri, Global Vice President of Wellness at Hilton, told The Post, which is why the brand has been integrating “thoughtful, science-backed solutions” to help guests wake up feeling refreshed.
Many Hilton properties now feature premium bedding, blackout curtains, white noise machines and customizable lighting.
Some locations, including the Grand Wailea resort in Hawaii and the Conrad Orlando, offer dedicated Wellness Rooms equipped with aromatherapy, circadian lighting and recovery tools designed to promote relaxation.
The Conrad New York Downtown offers guests a Byredo travel kit with pillow spray, eye cream and scented therapy balms as part of its updated “Goodnight Conrad” package.
General manager Chintan Dadhich previously told The Post that the package was in direct response to “a surge of traveler interest in wellness and sleep tourism over recent years.”
The Tempo by Hilton brand has taken this concept to another level with its Power Down amenities, which include specialized mattresses, cooling linens and a one-touch “Relax” button that creates an optimal sleep environment.
One of their latest initiatives — which Al-Masri describes as one of her favorites — is a new partnership with the popular relaxation app Calm.
“With a simple tap on the in-room TV, guests can access guided meditations, Sleep Stories and relaxation soundscapes through our Connected Room Experience, helping to ease the transition into deep, restorative sleep,” she said.
Jet, set, sleep
Other properties are also making waves with this wellness trend.
In Champillon, France, the Royal Champagne Hôtel and Spa offers a Royal Sleep Experience package that provides a soundproof suite with double-blackout curtains, satin eye masks and a high-tech meditation device.
There’s also a full menu featuring sleep-inducing items from the hotel’s Michelin-starred restaurant, like their Sleeping Beauty Mocktail, and when you’re at dinner, staff will set up your room for sleep with everything from a sleeping mist to a mug of herbal tea.
In Spain, the Six Senses Ibiza has its own sleep doctor to design personalized programs for guests that includes meditation, sound healing and a sleep tracker.
Stateside, the Hotel Figueroa in Los Angeles features a special Rest & Recovery Suite that includes high-tech equipment such as a Gamma Light Therapy Revive red-light lamp. They also have a gentle smart alarm called Loftie Lamp and Rookie Wellness sleep supplements, which are infused with magnesium.
And last year, Refinery Hotel began bookings for its “Suite Dreams” package with a signature candle, a bottle of red wine, Alice Nightcap mushroom chocolate and Martha Stewart CBD gummies.
