In a world where quality sleep is increasingly elusive,
citizenM
is proud to announce its ground-breaking Sleep
Like a Champion campaign, aligned to the summer of sport. The campaign is designed to elevate the sleep experience for guests of
citizenM worldwide, whilst recognising the importance of sleep for athletes and travellers alike, ahead of pinnacle moments such as The Olympics and Wimbledon. 

This initiative is backed by extensive research into the critical factors influencing sleep quality, and aims to address the diverse needs of various travel
personas. The study, which is presented in a white
paper format, has been researched and designed by
certified sleep consultant
Naomi Hilliard. Hilliard’s experience supports adults in understanding and implementing positive sleep practices. She has commissioned new desk research outlining the parallels between a good night’s sleep, and the processes and features of the citizenM room
that aids all types of travellers in getting the best night’s sleep when staying at one of the brand’s 34 (and growing) locations worldwide. 

As a result of the study, the brand has also designed a series of sleep guides, available to guests who have booked into citizenM, and offering thought-led
advice on how to get the best first night’s sleep. Each guide is personalised to each individual guest’s sleep chronotype. A sleep chronotype refers to
an individual’s natural preference for activities and sleep at certain times of the day, such as being a morning person (early bird) or an evening
person (night owl). Key highlights of the research include:

The importance of sleep 

According to the Centres for Disease Control and Prevention, adults need a minimum of seven hours of sleep per 24 hours to maintain optimal health. Chronic
sleep deprivation, defined as consistently getting less than six hours of sleep per night, can severely weaken the immune system and increase the risk of serious health conditions such as cancer and Alzheimer’s disease (Walker, 2018). Despite this, sleep duration
varies significantly across the globe. For example, the average Briton only gets 5.91 hours of sleep per night, while Americans average 6.8 hours—both figures indicating a decline from previous decades (Index, 2023; CFAH.org, 2024). 

The role of your sleep environment 

citizenM’s approach to enhancing sleep quality centres on optimizing the sleep environment. Many modern hotels have introduced speciality sleep experiences
costing up to $2,500 per night. However, citizenM believes that a restful night doesn’t need to be expensive or complex. This is evidenced
through the room offering which has everything guest’s need, and nothing they don’t. The sleep environment in
citizenM’s
guest rooms can be personalized via the in room iPad which allows guests to easily adjust temperature control, lighting and
the black out blinds, amongst other relaxing features.

 Key elements of the sleep environment include: 

Light: Minimising exposure to blue light
from screens, which disrupts melatonin production and sleeping in a blacked out room to help guests fall asleep. 

Noise: The ability to sleep in a room that has been designed to be almost completely soundproofed through construction. 

Temperature: Keeping rooms at an optimal sleep temperature of around 65 degrees Fahrenheit (18.3 degrees Celsius) (Rosen, 2024). 

Comfort: Providing comfortable, breathable bedding to prevent overheating (Littlehales, 2016). 

Sleep pressure: Recognising the build-up of adenosine throughout the day, promoting natural drowsiness. 

Caffeine management: Educating guests on the long-lasting effects of caffeine, which can impair sleep even hours after consumption (Walker, 2018). 

Understanding your chronotype 

citizenM acknowledges that individual sleep patterns, or chronotypes, play a crucial role in determining the best sleep schedule. By identifying whether
a guest is a morning type (M-type), intermediate type (inbetweener), or evening type (E-type), citizenM can provide personalised advice to optimise their sleep: 

M-types: Best performance in the early day; ideal wake time 5-6am, bedtime 9-10pm. 

Inbetweeners: Peak alertness late morning to early afternoon; wake time 6-7am, bedtime 10-11pm. 

E-types: Most productive in the late afternoon and evening; wake time 7:30-9am, bedtime midnight-1am (Montaruli A, 2021). 

The impact of travel on sleep 

Travel can significantly disrupt sleep patterns, especially for business travellers, working parents, overseas travellers, neurodivergent individuals, and
social travellers. Each group faces unique challenges, from jet lag and work-related stress to sensory overload and emotional separation from family. citizenM addresses these issues by providing customizable environments and amenities designed to mitigate
sleep disturbances. 

Ensuring an optimum night’s sleep 

citizenM is equipped to tackle the most common sleep issues, offering services that are above and beyond to competitors: 

Tailored sleep guides based on individual chronotypes to help travellers ensure they are hitting the pillow at the right time. 

Cool room temperatures, controllable via in-room iPad (approx. 18 degrees Celsius is the ideal temperature for optimum sleep). All temperature changes are
immediately adjusted, in comparison to other hotels which may not offer personalised temperature gauges in-room, or that may take hours to implement changes to the environment

Dark, blackout rooms – with blinds and curtains that can be slowly raised, for natural light exposure to assist wake-up 

Warm lighting to reduce blue light exposure, controllable via in-roomiPad, again immediately applied for quick comfort 

Extra-large, super comfortable king-sized beds and pillows 

TVs with streaming capabilities to facilitate in-room relaxation

Cool, filtered water and herbal teas available 24/7 at canteenM – helping guests manage caffeine and alcohol intake while travelling 

Sleep Like a Champion at citizenM 

citizenM’s commitment to providing an optimal sleep environment, combined with personalised sleep advice, ensures that guests can enjoy restful, restorative
sleep no matter their travel purpose. Guests at any of citizenM’s locations across the UK, Europe, America and Asia can Sleep Like a Champion with their very own personalised sleep guide – all they need to do is visit
sleep.citizenm.com.

citizenM prides itself on its modern, simple bedrooms – cosy in size but perfectly optimised for relaxation, with wall-to-wall window, an enormous XL king
topped with the finest European linens, a jetlag-busting power shower, and an HD TV with streaming capabilities. An in-room iPad allows guests to personalise the ambience, from temperature to blinds to entertainment – all features that can be controlled via
smartphone with citizenM’s award-winning app. citizenM’s modular rooms are the same in every hotel, no matter which country – meaning guests can expect an outstanding level of comfort wherever they might be. The consistency across the whole portfolio can ensure
all travellers, no matter the purpose of the trip, or their needs – can have the ultimate sleep experience. Consistency is paramount when adapting to new environments or sleep priorities.  

Also on offer for citizenM guests is ‘Brainwaves’ a unique music experience created in collaboration with Erased Tapes, music scientists from Goldsmiths,
University of London – combining the latest research in neuroscience with incredible creative talent to address common travel problems.  The initiative features three specially composed tracks designed to address common travel issues like focus, anxiety, and
sleep. The tracks use specific frequencies and rhythms based on scientific research to positively affect brain function. Travellers are able to stream
Music
for Brainwaves across all major music streaming platforms and allow the soundtracks to work on their brain patterns. Guests are
also able to experience Brainwaves at all hotels within the citizenM portfolio, by selecting one of the three ‘moods’ via the in-room iPad. 

To celebrate the launch and the upcoming Summer of Sporting Events, guests staying at any of citizenM’s five Paris hotels during the Olympics can expect
playful nods to the campaign, including ambassador uniform takeovers, podiums, and faux gold medals – ensuring all guests can feel, and sleep, like a champion. 

To book and find out more visit
citizenm.com/campaigns/sleep.