Trouble adjusting to your new surroundings? The Club asked frequent flyers to share their tips for settling in quickly – from the ‘magic number’ at which to set the thermostat, to the white-noise apps that really work

1. Download a white-noise app
Says who? Tech writer Derek Adams
If you have trouble getting to sleep, download White Noise (iOS and Android, free) and let your anxieties drift away to a multitude of soothing sounds, from wind chimes and breaking waves to chirruping birds. Mix and match different soundbites and adjust the volumes of each to create your own personalised sound spa.

2. Choose your room wisely
Says who? Tom Bianchi, frequent flyer
If you’re sensitive to noise, always request a room on one of the higher floors, away from the lifts.

3. Breathe deeply
Says who? Annee de Mamiel, resident acupuncturist and aromatherapist at Longueville Manor
Relaxing smells are important to ensure a good night’s sleep, especially if you’re in a new, unfamiliar environment. I like to have a bath with sandalwood and lavender, then pop a few drops of Altitude oil on my pillow. 

4. Find the magic number
Says who? The Sleep Council 
The optimum temperature for sleep is 16°C to 18°C, so turn the thermostat to this level 30 minutes before you get into bed.

5. Instigate a blackout
Says who? Richard Sagman, frequent flyer
I put my suitcase by the door to stop light coming from the hallway, and put clothes and books over the TV red light and alarm clock to darken the room. I always travel with an eye mask, too. 

6. Don’t pillow fight
Says who? The Club editorial team
Unhappy with your pillows? Don’t be afraid to ask if there are more, in differing levels of firmness. If you’re still struggling, creating a makeshift cervical pillow can help you position your neck more comfortably. Fold a small towel then roll it into a tube. Slide this roll into the near edge of the pillow.

7. Plan ahead
Says who? Alison Hogarth, frequent flyer
As someone who travels a lot, I make a note of the best and worst hotel rooms I stay in, including the room number. When I next return to that city, I call ahead to request my favourite.

8. Let the hotel work for you
Says who? Sara Di Lenardo, British Airways Holidays’ Destination Manager for Western Europe
Many hotels offer a discounted rate for massages taken on arrival day. It helps with the effects of jet lag and you can return to your room fully relaxed and ready for a good night’s sleep.

9. Get fresh
Says who? The Club editorial team
Stuffy room? If your windows won’t open, turn on the air-conditioning fan and run a steamy shower with the bathroom door open. This will help to circulate cool, moist air.

Beat jet lag with British Airways’ jet lag calculator. Developed in conjunction with Dr Chris Idzikowski, it will advise you on the best things to do to minimise jet lag, based on the answers to a few simple questions about your flight.

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This article has been tagged Opinion, Travel Tips