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Sleep basics

Small changes that help hostel sleep.

  • Wake up at the same time every day, even after a late night.
  • Put the phone away 30–60 minutes before bed. Use night mode if you can't.
  • Avoid tea, coffee and energy drinks after 4 pm.
  • If you can't sleep after 20 minutes, get up and do something calm in dim light.
  • Earplugs and an eye mask help with noisy rooms and early light.
  • Short naps (under 30 minutes) before 4 pm are fine. Long naps make nights harder.