Sleep hygiene: how to create blissful hotel-quality comfort at home

The Art of Sleep protocol was developed by Sofitel in collaboration with a renowned French cardiologist and sleep expert. During a pilot sleep study conducted at Sofitel Arc de Triomphe, the initiative focused on enhancing sleep quality and mitigating the first-night effect by addressing 15 factors including nutrition, sleep rituals, and temperature. The results were outstanding, with participants experiencing an extra 65 minutes of sleep and a 14% improvement in sleep quality compared to their usual nights. These learnings have been distilled into our Art of Sleep protocol, so that travelers can experience deep and revitalizing sleep in our hotels. At home, you too can harness the power of this sleep hygiene advice—achieve optimal sleep conditions and wake up feeling rejuvenated with these practical tips.

When crafting the perfect bedroom environment for sleep hygiene, there are three key elements to consider: light, temperature, and noise. 

Sleeping in complete darkness supports circadian rhythms, promoting a healthy metabolism, increasing the sleep hormone melatonin, and even helping to prevent illnesses like depression and cancer. Hotel-standard light-management amenities that you can easily install in your own home include light-blocking shades or blackout curtains. In addition, being exposed to artificial light from bright screens or overhead lights at night can disrupt melatonin production in the brain, which is the chemical that causes you to become sleepy. Consider light-dimming stickers for any devices that might distract you with their glare when you sleep—this will give you a gentle and gradual transition of light as you wake up in the morning and wind down at night.

Room temperature and humidity play a crucial role in promoting restful sleep. As well as making sure your bedroom thermostat is at the ideal temperature for your optimal comfort, you could invest in a humidifier or dehumidifier. A more natural way to increase humidity is to get a houseplant—not only do plants with large leaves improve your indoor climate by releasing moisture, they also act as air purifiers, making the investment twice as worthwhile. 

Noise management is essential to both falling and staying asleep. Consider turning off screens at least one hour before bed to set the scene for a restful night, as well as making sure you have eliminated all possible sources of noise in your environment, such as the dishwasher, washing machine, or other appliances.

Sleep rituals help prepare the mind and body for rest. Creating a routine that you follow every night will help your body recognize when it's time to start winding down before bed. Ease into your routine 30 to 60 minutes before you intend to get into bed. You could read a relaxing book, do some gentle stretching, or recreate a luxury spa at home with a bubble bath amid calming music and glowing candles. Even laying out your clothes for the next day or following a nighttime skincare regimen can be part of your bedtime routine and cue your body that it's time for sleep.

Sofitel's study suggests that breathwork and meditation techniques can be highly effective for achieving restful sleep. They release physical tension, reduce stress, calm the nervous system, and help synchronize sleep-wake cycles. Try one of these routines at home: 4-7-8 breathing. Take a deep breath through your nose for four counts, hold that breath for seven, and exhale slowly through your mouth for eight. Pay attention to the sensation of your breathing as it flows in and out of your body, and always stop and take a break if you feel uncomfortable.

Studies have shown that diet can have a huge impact on the quality of sleep. For example, too much caffeine, alcohol, spicy food, or large meals close to bedtime may leave you tossing and turning. In contrast, certain foods and beverages have a calming effect that helps promote sleep hygiene. Replicate hotel-quality sleep at home by stocking up on herbal teas such as peppermint and chamomile.
 

It is essential to strike a balance when brewing these calming teas before bed: use less water than you normally would during the day (7cl is recommended) to help prevent any diuretic effects and ensure that your sleep remains undisturbed and restorative.

Where possible, make your evening meal light, well balanced, low in sodium, and inclusive of complex carbohydrates, lean protein, healthy vegetable fats, and foods high in tryptophan. Sofitel's experts recommend the following:

• Use healthier cooking methods such as grilling, boiling, or steaming
• Minimize salt to mitigate water retention
• Prioritize quick cooking techniques
• Avoid stewed, braised and fried foods

The link between sleep hygiene and physical exercise has long been recognized, and contemporary science continues to explore the right balance between the sleep-promoting benefits of relaxation and the potential disruptions caused by excessive energy levels. Overall, however, exercise has been proven to improve sleep by regulating body temperature, reducing stress, and increasing melatonin, while also helping you fall asleep faster and stay asleep longer. Additionally, better sleep helps improve athletic performance such as endurance, reaction time, and muscular power.

Getting at least 30 minutes of exercise a day is conducive to sleeping well. Just be sure not to do vigorous exercise within one to two hours before bed, to give your body time to relax. If you're traveling, Sofitel’s curated fitness offerings provide gentle movement that helps release excess energy while promoting muscle relaxation and restful sleep, without significantly raising the heart rate. These include yoga, pilates, stretching, Tai Chi, and gentle swimming—you can recreate most of these activities at home with basic equipment like a yoga mat.

The bed is the foundation of good sleep hygiene, and Sofitel offers guests deep, restorative slumber with the signature Sofitel MY BED experience, engineered to restore body, mind, and soul. Your blissful hotel-quality sleep starts with an exclusively designed mattress to maintain balance and back support. Add a mattress topper for an extra layer of plush comfort—be sure to turn the mattress topper once a month and replace your mattress every seven to eight years for an optimal sleep experience. Finally, choose white bed linens such as our Sofitel Signature Collection, Percale Collection, and Sateen Collection to bring the chic, crisp look and feel of Sofitel into your own home, turning your bedroom into an inviting sleep oasis.