Scientists Explain Why People Often Sleep Poorly in New Places

Many people experience difficulty falling asleep or staying asleep when spending their first night in a new environment, such as a hotel or a partner's home. This phenomenon, known as the "First-Night Effect," is well-documented in sleep research. Studies show that individuals tend to sleep 20 to 30 minutes less on their first night in unfamiliar surroundings, with more frequent awakenings and lighter sleep stages.

Researchers believe this effect stems from an evolutionary survival mechanism. When sleeping in an unknown place, the brain remains partially alert to detect potential dangers. Anna Wiek, a senior sleep researcher at the University of Freiburg, described it as the brain staying more vigilant during sleep in unfamiliar settings. Similarly, Professor Ahmad Mayeli from the University of Pittsburgh compared it to dolphins, whose brains keep one hemisphere awake while sleeping, though the human effect is less extreme.

The effect is more pronounced in children, teenagers, and older adults, while people in their twenties are less affected. The evolutionary hypothesis suggests that in the past, sleeping in a new place posed real risks, so the brain adapted to remain cautious. However, not all sleep disturbances in new places are due to this mechanism; factors like travel fatigue, noise, temperature, and interpersonal stress also play roles.

Interestingly, some individuals may sleep better in new environments, especially if they associate their home with poor sleep or arrive very tired. Conversely, anxious people may exacerbate the problem by worrying about their ability to sleep.

To mitigate the First-Night Effect, experts recommend maintaining a familiar bedtime routine, arriving early to acclimate, bringing a familiar object like a pillow or blanket, ensuring a dark, quiet, and cool room, avoiding screens before sleep, and using calming mental imagery if anxious. Typically, the effect diminishes after the first night.