Getting a great night's sleep when you travel is incredibly important, and that's why the Crowne Plaza Sleep Advantage Programme helps to alleviate and improve the quality of sleep during hotel stays:

• Comfortable beds enhanced to a new level of comfort with four pillows, a plush duvet, and luxurious sheets.

• Designated Quiet Zone floors to ensure maximum silence for business traveler guests 

• Guaranteed wake-up calls to ease any anxiety associated with oversleeping. 

• An aromatherapy kit with two specially selected exclusive aromatherapy products from the award-winning This Works aromatherapy line. These are made from 100% essential oils and include a lavender pillow spray and eucalyptus pulse oil to help you relax, breathe easier and sleep well.

In time for World Sleep Day (13 March 2020), here are some tips from Crowne Plaza Hotels & Resorts to help travelers to beat 'the first night effect', a phenomenon referring to disturbed sleep due to being in a new place – be that a hotel or simply a different bed.

1. Body, Mind, and Bed

Working late when workloads are busy or when you're traveling for business? Avoid working in bed as the brain will come to associate your bed as a place of work, making it more difficult to fall asleep.

2. Warm-Up & Cool Down

Take a warm shower or bath and cool your room temperature to help bring on sleep. You'll relax any tense muscles from travel or work, and when you get out of the water, your body will reduce in temperature too.

3. Unplug & Turn Down

Avoid using electronics an hour before bed. It is thought screen time right time before bed hinders sleep as the artificial light tricks your brain into thinking it's daytime, while notifications from social media or email apps can stress or excite you, making relaxation harder to achieve. 

4. (Don't) let there be light

Over-bright lights disturb our internal biological clocks and can affect sleep. Draw your curtains tight and use a low-level night light for those midnight bathrooms runs. 

5. Sound asleep

Music has a direct effect on the parasympathetic nervous system, helping your body relax and prepare for sleep, slowing your heart rate and breathing, lowering your blood pressure and triggering your muscles to relax. These biological changes mirror some of those your body undergoes while falling asleep, making music the perfect preparation for restorative sleep.