sleep like
a champion

A good schedule for you is to:

wake 5.00 - 6.00 AM
be the most productive 9.00 AM - 2.00 PM
go to bed 9.00 - 10.00 PM

wake 6.00 - 7.00 AM
be the most productive 10.00 AM - 2.00 PM
go to bed 10.00 - 11.00 PM

wake 7.30 - 9.00 AM
be the most productive 1.00 - 5.00 PM
go to bed midnight - 1.00 AM

Did you know your sleep chronotype is genetically predetermined?

Turn off the blue light on your device (Uncle Google will show you how if you're unsure) and lower the screen brightness. Use blue-light blocking glasses while using the device (they stop melatonin suppression). Put away your devices at least an hour before your bedtime so you’re not tempted to keep scrolling. And be mindful not to watch or read stressful content.

Working late or worrying about deadlines raises cortisol levels, making it harder to fall asleep. Switch off by connecting with loved ones (not checking your work emails), going for a walk, reading a book (we have many in our living room – ask an ambassador to borrow one), or listening to an audiobook.

Avoid caffeine in the later half of the day. It stays in your system for up to 7 hours after having it. We feel tired when our brain’s adenosine levels are high – it’s our body's way of telling us to rest. Caffeine blocks adenosine receptors so we falsely feel more alert.

Too much food or alcohol affects your sleep. While alcohol may help you drift off, it impacts the quality of sleep, so you're more likely to feel groggy in the morning. Equally, too little food will affect your zzzs so eating a balanced diet is key. Staying hydrated throughout the day is also a must – there's cool, filtered water available 24/7 at canteenM.

You need to be comfortable when staying somewhere new. That's easy in an XL king-size citizenM bed with the world's fluffiest pillow and finest European linen.

Every citizenM room has soundproof windows and a smart TV with streaming capabilities. Use the citizenM app to play white noise, meditative tracks or Brainwaves – scientifically-informed soundtracks we curated to help you focus, calm down and sleep.

Science says the optimal temperature to fall asleep is 18C (65F). Use your citizenM room’s iPad or the app to set the temperature and you’ll fall asleep more easily.

Use the citizenM iPad or app to dim and change the colour of your room’s lights. Amber and yellow hues are best when winding down and won’t suppress melatonin production (your sleepy hormone) as much as others will.


A dark room is the best way to catch zzzs. Every citizenM room has blackout blinds so you drift off more easily.

A good schedule for you is to:

wake 5.00 - 6.00 AM
be the most productive 9.00 AM - 2.00 PM
go to bed 9.00 - 10.00 PM

wake 6.00 - 7.00 AM
be the most productive 10.00 AM - 2.00 PM
go to bed 10.00 - 11.00 PM

wake 7.30 - 9.00 AM
be the most productive 1.00 - 5.00 PM
go to bed midnight - 1.00 AM

Did you know your sleep chronotype is genetically predetermined?

Turn off the blue light on your device (Uncle Google will show you how if you're unsure) and lower the screen brightness. Use blue-light blocking glasses while using the device (they stop melatonin suppression). Put away your devices at least an hour before your bedtime so you’re not tempted to keep scrolling. And be mindful not to watch or read stressful content.

Holidays give us a new sense of freedom to do what we want, without the stress of our daily routine. It's a gift but without enough sleep (adults need 7-9 hours), your holiday may leave you feeling tired rather than restored. Going to bed and waking up at the same time has been scientifically proven to improve sleep and overall health.

Read a book (we have many in our living room – ask an ambassador to borrow one) or stream your favourite shows on your room's smart TV – activities proven to be more enjoyable from the bed.

Avoid caffeine in the later half of the day. It stays in your system for up to 7 hours after having it. We feel tired when our brain’s adenosine levels are high – it’s our body's way of telling us to rest. Caffeine blocks adenosine receptors so we falsely feel more alert.

Too much food or alcohol affects your sleep. While alcohol may help you drift off, it impacts the quality of sleep, so you're more likely to feel groggy in the morning. Equally, too little food will affect your zzzs so eating a balanced diet is key. Staying hydrated throughout the day is also a must – there's cool, filtered water available 24/7 at canteenM.

You need to be comfortable when staying somewhere new. That's easy in an XL king-size citizenM bed with the world's fluffiest pillow and finest European linen.

Every citizenM room has soundproof windows and a smart TV with streaming capabilities. Use the citizenM app to play white noise, meditative tracks or Brainwaves – scientifically-informed soundtracks we curated to help you focus, calm down and sleep.

Science says the optimal temperature to fall asleep is 18C (65F). Use your citizenM room’s iPad or the app to set the temperature and you’ll fall asleep more easily.

Use the citizenM iPad or app to dim and change the colour of your room’s lights. Amber and yellow hues are best when winding down and won’t suppress melatonin production (your sleepy hormone) as much as others will.


A dark room is the best way to catch zzzs. Every citizenM room has blackout blinds so you drift off more easily.

A good schedule for you is to:

wake 5.00 - 6.00 AM
be the most productive 9.00 AM - 2.00 PM
go to bed 9.00 - 10.00 PM

wake 6.00 - 7.00 AM
be the most productive 10.00 AM - 2.00 PM
go to bed 10.00 - 11.00 PM

wake 7.30 - 9.00 AM
be the most productive 1.00 - 5.00 PM
go to bed midnight - 1.00 AM

Did you know your sleep chronotype is genetically predetermined?

Turn off the blue light on your device (Uncle Google will show you how if you're unsure) and lower the screen brightness. Use blue-light blocking glasses while using the device (they stop melatonin suppression). Put away your devices at least an hour before your bedtime so you’re not tempted to keep scrolling. And be mindful not to watch or read stressful content.

Working late or worrying about deadlines raises cortisol levels, making it harder to fall asleep. Switch off by connecting with loved ones (not checking your work emails), going for a walk, reading a book (we have many in our living room – ask an ambassador to borrow one), or listening to an audiobook.

Holidays give us a new sense of freedom to do what we want, without the stress of our daily routine. It's a gift but without enough sleep (adults need 7-9 hours), your holiday may leave you feeling tired rather than restored. Going to bed and waking up at the same time has been scientifically proven to improve sleep and overall health.

Avoid caffeine in the later half of the day. It stays in your system for up to 7 hours after having it. We feel tired when our brain’s adenosine levels are high – it’s our body's way of telling us to rest. Caffeine blocks adenosine receptors so we falsely feel more alert.

Too much food or alcohol affects your sleep. While alcohol may help you drift off, it impacts the quality of sleep, so you're more likely to feel groggy in the morning. Equally, too little food will affect your zzzs so eating a balanced diet is key. Staying hydrated throughout the day is also a must – there's cool, filtered water available 24/7 at canteenM.

You need to be comfortable when staying somewhere new. That's easy in an XL king-size citizenM bed with the world's fluffiest pillow and finest European linen.

Every citizenM room has soundproof windows and a smart TV with streaming capabilities. Use the citizenM app to play white noise, meditative tracks or Brainwaves – scientifically-informed soundtracks we curated to help you focus, calm down and sleep.

Science says the optimal temperature to fall asleep is 18C (65F). Use your citizenM room’s iPad or the app to set the temperature and you’ll fall asleep more easily.

Use the citizenM iPad or app to dim and change the colour of your room’s lights. Amber and yellow hues are best when winding down and won’t suppress melatonin production (your sleepy hormone) as much as others will.


A dark room is the best way to catch zzzs. Every citizenM room has blackout blinds so you drift off more easily.

A good schedule for you is to:

wake 5.00 - 6.00 AM
be the most productive 9.00 AM - 2.00 PM
go to bed 9.00 - 10.00 PM

wake 6.00 - 7.00 AM
be the most productive 10.00 AM - 2.00 PM
go to bed 10.00 - 11.00 PM

wake 7.30 - 9.00 AM
be the most productive 1.00 - 5.00 PM
go to bed midnight - 1.00 AM

Did you know your sleep chronotype is genetically predetermined?

Turn off the blue light on your device (Uncle Google will show you how if you're unsure) and lower the screen brightness. Use blue-light blocking glasses while using the device (they stop melatonin suppression). Put away your devices at least an hour before your bedtime so you’re not tempted to keep scrolling. And be mindful not to watch or read stressful content.

Time needed to unwind before sleep varies per person. Give yourself at least 40 minutes. Reading a book (we have many in our living room – ask an ambassador to borrow one), listening to a sleep meditation or relaxing helps prepare your body to sleep.

You need to be comfortable when staying somewhere new. That's easy in an XL king-size citizenM bed with the world's fluffiest pillow and finest European linen. Take time to familiarise yourself with the room and unpack items that make it feel more homely. Pull the curtain across the centre of the room to divide the space, making it free from distractions.

Naps are a great way to recharge when you’re tired from travelling. However, neurodivergent individuals are more susceptible to sleep issues, so avoid napping to build sleep pressure and fall asleep quicker. If you must nap, keep it short (no longer than 30 minutes) and avoid doing it later in the day. Set an alarm on the citizenM iPad – it’ll automatically lift blinds and turn on the lights.

A consistent bedtime routine helps people who struggle falling asleep in an unfamiliar environment familiarise with it. Try to follow the same bedtime routine you do at home at citizenM. Going to bed and waking up at the same time has been scientifically proven to improve sleep and overall health.

Avoid caffeine in the latter half of the day. It stays in your system for up to 10 hours after having it and up to half of it can still be in your system even 7 hours later. Caffeine blocks adenosine receptors in the brain which ordinarily make us sleep and signal it’s time for bed. When these are blocked our bodies feel more alert even though our body is ready to sleep.

Too much food or alcohol affects your sleep. While alcohol may help you drift off, it impacts the quality of sleep, so you're more likely to feel groggy in the morning. Equally, too little food will affect your zzzs so eating a balanced diet is key. Staying hydrated throughout the day is also a must – there's cool, filtered water available 24/7 at canteenM.

Every citizenM room has soundproof windows and a smart TV with streaming capabilities. Use the citizenM app to play white noise, meditative tracks or Brainwaves – scientifically-informed soundtracks we curated to help you focus, calm down and sleep.

Science says the optimal temperature to fall asleep is 18C (65F). Use your citizenM room’s iPad or the app to set the temperature and you’ll fall asleep more easily.

Use the citizenM iPad or app to dim and change the colour of your room’s lights. Amber and yellow hues are best when winding down and won’t suppress melatonin production (your sleepy hormone) as much as others will.


A dark room is the best way to catch zzzs. Every citizenM room has blackout blinds so you drift off more easily.

A good schedule for you is to:

wake 5.00 - 6.00 AM
be the most productive 9.00 AM - 2.00 PM
go to bed 9.00 - 10.00 PM

wake 6.00 - 7.00 AM
be the most productive 10.00 AM - 2.00 PM
go to bed 10.00 - 11.00 PM

wake 7.30 - 9.00 AM
be the most productive 1.00 - 5.00 PM
go to bed midnight - 1.00 AM

Did you know your sleep chronotype is genetically predetermined?

Turn off the blue light on your device (Uncle Google will show you how if you're unsure) and lower the screen brightness. Use blue-light blocking glasses while using the device (they stop melatonin suppression). Put away your devices at least an hour before your bedtime so you’re not tempted to keep scrolling. And be mindful not to watch or read stressful content.

Holidays give us a new sense of freedom to do what we want, without the stress of our daily routine. It's a gift but without enough sleep (adults need 7-9 hours), your holiday may leave you feeling tired rather than restored. Going to bed and waking up at the same time has been scientifically proven to improve sleep and overall health.

Time needed to unwind before sleep varies per person. Give yourself at least 40 minutes. Reading a book (we have many in our living room – ask an ambassador to borrow one), listening to a sleep meditation or relaxing helps prepare your body to sleep

You need to be comfortable when staying somewhere new. That's easy in an XL king-size citizenM bed with the world's fluffiest pillow and finest European linen. Take time to familiarise yourself with the room and unpack items that make it feel more homely. Pull the curtain across the centre of the room to divide the space, making it free from distractions.

Naps are a great way to recharge when you’re tired from travelling. However, neurodivergent individuals are more susceptible to sleep issues, so avoid napping to build sleep pressure and fall asleep quicker. If you must nap, keep it short (no longer than 30 minutes) and avoid doing it later in the day. Set an alarm on the citizenM iPad – it’ll automatically lift blinds and turn on the lights.

A consistent bedtime routine helps people who struggle falling asleep in an unfamiliar environment familiarise with it. Try to follow the same bedtime routine you do at home at citizenM. Going to bed and waking up at the same time has been scientifically proven to improve sleep and overall health.

Avoid caffeine in the later half of the day. It stays in your system for up to 7 hours after having it. We feel tired when our brain’s adenosine levels are high – it’s our body's way of telling us to rest. Caffeine blocks adenosine receptors so we falsely feel more alert.

Too much food or alcohol affects your sleep. While alcohol may help you drift off, it impacts the quality of sleep, so you're more likely to feel groggy in the morning. Equally, too little food will affect your zzzs so eating a balanced diet is key. Staying hydrated throughout the day is also a must – there's cool, filtered water available 24/7 at canteenM.

Every citizenM room has soundproof windows and a smart TV with streaming capabilities. Use the citizenM app to play white noise, meditative tracks or Brainwaves – scientifically-informed soundtracks we curated to help you focus, calm down and sleep.

Science says the optimal temperature to fall asleep is 18C (65F). Use your citizenM room’s iPad or the app to set the temperature and you’ll fall asleep more easily.

Use the citizenM iPad or app to dim and change the colour of your room’s lights. Amber and yellow hues are best when winding down and won’t suppress melatonin production (your sleepy hormone) as much as others will.
A dark room is the best way to catch zzzs. Every citizenM room has blackout blinds so you drift off more easily.

A good schedule for you is to:

wake 5.00 - 6.00 AM
be the most productive 9.00 AM - 2.00 PM
go to bed 9.00 - 10.00 PM

wake 6.00 - 7.00 AM
be the most productive 10.00 AM - 2.00 PM
go to bed 10.00 - 11.00 PM

wake 7.30 - 9.00 AM
be the most productive 1.00 - 5.00 PM
go to bed midnight - 1.00 AM

Did you know your sleep chronotype is genetically predetermined?

Turn off the blue light on your device (Uncle Google will show you how if you're unsure) and lower the screen brightness. Use blue-light blocking glasses while using the device (they stop melatonin suppression). Put away your devices at least an hour before your bedtime so you’re not tempted to keep scrolling. And be mindful not to watch or read stressful content.

Holidays give us a new sense of freedom to do what we want, without the stress of our daily routine. It's a gift but without enough sleep (adults need 7-9 hours), your holiday may leave you feeling tired rather than restored. Going to bed and waking up at the same time has been scientifically proven to improve sleep and overall health.

Time needed to unwind before sleep varies per person. Give yourself at least 40 minutes. Reading a book (we have many in our living room – ask an ambassador to borrow one), listening to a sleep meditation or relaxing helps prepare your body to sleep.

You need to be comfortable when staying somewhere new. That's easy in an XL king-size citizenM bed with the world's fluffiest pillow and finest European linen. Take time to familiarise yourself with the room and unpack items that make it feel more homely. Pull the curtain across the centre of the room to divide the space, making it free from distractions.

Naps are a great way to recharge when you’re tired from travelling. However, neurodivergent individuals are more susceptible to sleep issues, so avoid napping to build sleep pressure and fall asleep quicker. If you must nap, keep it short (no longer than 30 minutes) and avoid doing it later in the day. Set an alarm on the citizenM iPad – it’ll automatically lift blinds and turn on the lights.

A consistent bedtime routine helps people who struggle falling asleep in an unfamiliar environment familiarise with it. Try to follow the same bedtime routine you do at home at citizenM. Going to bed and waking up at the same time has been scientifically proven to improve sleep and overall health.

Avoid caffeine in the later half of the day. It stays in your system for up to 7 hours after having it. We feel tired when our brain’s adenosine levels are high – it’s our body's way of telling us to rest. Caffeine blocks adenosine receptors so we falsely feel more alert.

Too much food or alcohol affects your sleep. While alcohol may help you drift off, it impacts the quality of sleep, so you're more likely to feel groggy in the morning. Equally, too little food will affect your zzzs so eating a balanced diet is key. Staying hydrated throughout the day is also a must – there's cool, filtered water available 24/7 at canteenM.

Every citizenM room has soundproof windows and a smart TV with streaming capabilities. Use the citizenM app to play white noise, meditative tracks or Brainwaves – scientifically-informed soundtracks we curated to help you focus, calm down and sleep.

Science says the optimal temperature to fall asleep is 18C (65F). Use your citizenM room’s iPad or the app to set the temperature and you’ll fall asleep more easily.

Use the citizenM iPad or app to dim and change the colour of your room’s lights. Amber and yellow hues are best when winding down and won’t suppress melatonin production (your sleepy hormone) as much as others will.


A dark room is the best way to catch zzzs. Every citizenM room has blackout blinds so you drift off more easily.