Sleeping in Hostels: How to Actually Get a Good Night’s Sleep

Worried about getting a good night’s sleep in a hostel? You’re not alone. Sleep is ESSENTIAL for me when travelling. I’m not 20 anymore 😂

Hostels are great for budget travellers, but they come with a big challenge—noisy roommates, snorers, and late-night arrivals can make sleeping difficult.

The good news? With the right approach, you can sleep well in a hostel. In fact, I feel that good sleep hygiene on the road is just as (if not more) important than at home. 

The key (for me at least) is creating a sense of psychological comfort and safety, even in a shared space.

In this post, I’ll share practical tips on what I do to sleep better in hostels, from choosing the best bunk to bringing the right sleep essentials.

Common Sleep Issues in Hostels

Let’s be honest—sleeping in a hostel isn’t always easy. Unlike in a hotel, where you control your own space (unless you’re lucky and the walls are paper-thin), a dorm room means sharing your sleep environment with complete strangers.

Here are the most common sleep disruptors:

Snoring Roommates

Unfortunately you can’t avoid snorers in dorms. Some people bring anti-snoring strips, but if you’re stuck in a room with a loud snorer, you’ll wish you had earplugs.

If you know you snore, please do everyone a favour and stay out of the dormitories! 

Late-Night Arrivals & Early Risers

Night owls coming in at 2 AM, rustling through their bags. Early risers leaving at 5 AM, alarms (and god forbid, snoozes!) blaring, zipping up their backpacks. It’s a constant cycle in hostels.

Rustling Plastic Bags & Lockers

Some guests don’t think twice about unpacking their entire bag at midnight, or rummaging through their locker at dawn. If you’re a light sleeper, this can be frustrating.

Party Hostels & Loud Common Areas

Not all hostels prioritize sleep. Party hostels are fun if you want to drink and socialize, but if you’re trying to sleep early, the music and late-night hallway conversations can keep you up.

The solution? 

You can’t control other people, but you can come prepared—by picking the right hostel, using sleep aids, and making your bed space feel as comfortable as possible.

How to Sleep Better in a Hostel

The key to getting quality sleep in a hostel isn’t just luck—it’s about preparation, smart packing, and picking the right hostel.

1. Choose the Right Bunk: Top vs. Bottom

The bunk you choose can make a big difference in how well you sleep.

• Bottom bunk (my favourite!): Easier access, but people climbing in and out of the top bunk may wake you up.
• Top bunk: Harder to get into, but fewer disturbances from people moving around.

Best choice? If you can, pick a bunk in the corner or against a wall for more stability and less foot traffic.

2. Use Earplugs & an Eye Mask

• Earplugs are essential for blocking out snoring and hallway noise.
• An eye mask is a lifesaver when someone turns on the dorm lights at 3 AM.

A good eye mask + earplugs combo can transform even the noisiest dorm into a decent sleeping environment. I share my favourite ones on my hostel packing list.

3. What to Wear to Sleep in a Hostel

Hostel dorms can be unpredictable—some are too hot, others have air conditioning blasting all night.

Sometimes someone else is feeling hot and wants to open the window in the middle of the night. Or someone else is cold and turns on the heating full power.

• Wear comfortable, lightweight pajamas (and something you wouldn’t mind walking down the hall in for a late-night bathroom trip!)
• Pack warm socks and a hoodie in case the room gets cold.
• If you like extra comfort, bring a packable travel blanket or a big scarf. If you don’t need it, you can use it to create a privacy barrier around your bed.

If you are like me and don’t do well in the summer heat, pack something light to wear. 

Sleeping naked in shared rooms is a big no-no! You would think this goes without saying, but I’ve had to tell multiple people not to do it…

4. Stick to Your Sleep Routine (Even on the Road)

This is the biggest game-changer for me—having a consistent sleep routine, even while traveling.

• If you take magnesium or melatonin at home, keep using them to help signal your body that it’s time to sleep.
• Keep a similar bedtime as you would at home, even if you’re in a different time zone.
• Eat your dinner at the normal time, as you would at home. This might not be that easy in different countries though, which is why I love cooking my own food. (In Finland we have our dinners around 17.00, which is not the norm in many other places!)
• If you struggle to relax in new places, listen to white/brown noise or sleep meditation tracks with headphones. But don’t try to start this on the road, it’s best if it’s something your brain and body already connects to sleepy time!

I’ve noticed that I always sleep better the second night in a hostel—once my brain gets used to the space (whatever the psychological reasoning behind it might be). 

If I can, this is the reason I will always stay in the same place for multiple nights instead of switching hostels constantly. And it’s the reason I like to travel “slow”.

5. Pick the Right Hostel for Sleeping

Not all hostels are designed for good sleep—some cater to quiet travellers, while others focus on socialising and nightlife.

When booking a hostel, check if they offer:

• Privacy curtains on bunks (huge for blocking out light and distractions).
• Smaller dorms (4 to 6 beds instead of 12+).
• Reviews that mention a quiet atmosphere—if multiple people complain about noise, believe them.
• Some hostels enforce strict quiet hours (for example 22.00 to 7.00), while others are 24/7 party zones. If good sleep is a priority, always read the reviews before booking.

Sleeping in a Hostel Doesn’t Have to Be a Nightmare

Sleeping in a hostel can be challenging, but with the right approach, you can rest well—even in a dorm full of strangers.

Here’s a quick recap:

• Pack the right sleep essentials—earplugs, an eye mask, and warm layers.
• Pick your bunk wisely—corners and bottom bunks are often quieter.
• Stick to your routine—good sleep hygiene matters, even while traveling!
• Choose the right hostel—check reviews for noise complaints before booking.

With the right preparation, you’ll wake up refreshed and ready to explore—even after a (or multiple) night in a hostel.

If this is your first time staying in a hostel, don’t miss The Ultimate Guide to Hostel Life. It covers everything you need to know, from picking the right hostel to thriving in dorm rooms!