Sleeping at family's or friends' over the holidays
A different bed, a busy house and late nights can make sleep harder when you are a guest. This page is based on NHS advice on sleeping better. It covers what the NHS says about keeping a routine, winding down and making a bedroom comfortable, plus practical guest tips such as an eye mask, earplugs and a steady background sound. It is general information, not medical advice.
Try it tonight
▶ Play brown noise (60 min timer)
▶ Play pink noise (60 min timer)
Opens the player with the mix ready. Free, no account, offline.
What the NHS says helps
The NHS says a regular sleep routine can make it easier to fall asleep, because going to bed and getting up at similar times helps your body know when it is time to sleep, and it suggests keeping the routine the same when you can, even on days when you are not working. It also says a calm bedtime routine helps you prepare for sleep and that you may find it easier to sleep in a room that is quiet, dark and cool. For the bedroom it suggests earplugs if noise is a problem, an eye mask if light is a problem, putting your phone on silent, and background sounds such as rainfall, gentle music or white noise. It advises trying not to use phones, tablets or computers for an hour before bed, and avoiding alcohol and nicotine 1 to 2 hours before bed. Tea, coffee and some soft drinks contain caffeine, and large meals close to bedtime may make it harder to fall asleep.
What you can do tonight
- Pack a small sleep kit. The NHS suggests earplugs if noise is a problem and an eye mask if light is a problem. Both fit in a pocket, so put them in your bag before you travel. Try them at home first so they are not new on your first night.
- Mask a busy house with steady sound. Voices, doors and late conversations tend to come and go, and sudden changes are what catch your attention. The NHS lists background sounds as one way to make a bedroom easier to sleep in. A constant, even sound such as brown or pink noise gives your ears something steady, which can soften noise from the rest of the house. Keep it low and use the timer. If you share a room, use headphones or a very low volume.
- Keep a short wind-down, even on a late night. You may not be able to keep your usual bedtime when there is a party or a long dinner. The NHS still recommends a calm routine before bed, such as reading something you enjoy, breathing exercises or calming music. Keep a few minutes of it, even if it is shorter than at home, and try to go to bed and get up at times close to your normal ones when you can.
- Make the guest room more like a sleep room. Close the curtains fully, put your phone on silent and face down, keep clocks out of view, and open a window or adjust the temperature if it is safe to do so and your hosts do not mind. The NHS says a quiet, dark and cool room is easier to sleep in. Ask your host about spare blankets or a fan rather than putting up with a room that is too hot or too cold.
- Go easy on late drinks and coffee. Holiday meals often run late. The NHS says alcohol and nicotine can disrupt sleep, so try to avoid them 1 to 2 hours before bed, and that caffeine in tea, coffee and some soft drinks can make you feel more awake. A warm milky drink or herbal tea is an alternative the NHS mentions.
- Do not force sleep. If you are lying awake in an unfamiliar bed, the NHS says to try not to force it. If you are still awake after around 20 minutes, get up and sit somewhere comfortable, do something relaxing such as reading or listening to quiet music, and go back to bed when you feel sleepy. In someone else's home, keep it quiet and dim.
Which sound to try
Brown noise is deep and soft, and pink noise is a little lighter. Both are on this site, free, with no account and working offline, with a 60 minute timer in the buttons above. The NHS names white noise, rainfall and gentle music as examples of background sound, and the evidence that sound helps people fall asleep is limited, so treat it as a way to make a noisy house easier to live with, not as a cure. If your trip crosses time zones, see our jet lag guide at /holiday-jet-lag/ for time-zone advice.
When to see a GP
This is general information, not medical advice. A few rough nights while staying away are common. If sleep problems carry on after you are home, or they are affecting your daily life, speak to a GP or pharmacist. The NHS also has advice on insomnia and the treatments available.
Questions
How can I sleep better in an unfamiliar bed?
The NHS suggests making the room quiet, dark and cool, using earplugs or an eye mask if noise or light is a problem, and keeping a calm routine before bed. Steady background sound can also help mask a busy house.
What if the house is still loud when I go to bed?
The NHS lists earplugs and background sounds such as white noise, rainfall or gentle music as things to try if noise is a problem. A steady brown or pink noise at a low volume can make voices and doors less noticeable.
Should I keep my normal bedtime when I stay up late at holiday events?
The NHS says a regular sleep routine helps, and to keep it the same when you can. When a late night is unavoidable, keep a short wind-down and return to your usual times the next day.
Sources
Join the Bedtime Challenge Open the noise player Sleep habits with sources