Sleep Unplugged with Dr. Chris Winter

#166 - 10 Ways to Sleep Better in a Hotel: Take Me to The Hotel


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We’ve all been there—different bed, strange noises, mystery thermostat settings—and suddenly your “dream” vacation or business trip comes with a side of sleeplessness. But hotel sleep doesn’t have to be a gamble. In this episode, we will:

  • Explore why the “first night effect” sabotages rest in unfamiliar places
  • Share 10 science-backed strategies to optimize any hotel room for sleep
  • Learn how to manage temperature, light, and noise—even when you can’t control the building
  • Discover how bringing small comforts from home can calm an over-alert brain
  • Review simple, evidence-based tricks to dodge jet lag and keep your circadian rhythm on track

Produced by: Maeve Winter

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  • Twitter: @drchriswinter
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  • Bluesky: @drchriswinter
  • The Sleep Solution and The Rested Child

Thanks for listening and sleep well!

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Sleep Unplugged with Dr. Chris WinterBy Chris Winter, MD

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