Many travelers experience a common phenomenon known as the first-night effect, where sleep is disrupted in a new environment. This effect, confirmed by numerous studies, is characterized by difficulty falling asleep, more frequent awakenings, and reduced overall sleep duration. For some, like Robinson Leoni, a sales director who travels frequently for work, this means getting approximately five hours of sleep on the first night away from home, compared to his usual seven hours.
Sleep specialists believe the first-night effect has evolutionary origins, serving as an adaptive response where the brain remains vigilant in an unfamiliar setting. Anna Wick, a senior sleep researcher at the University of Freiburg in Switzerland, explains that this vigilance is a way for the sleeping brain to stay alert. Research from Ahmad Mayeli, a psychiatry professor and sleep researcher at the University of Pittsburgh, suggests that on average, people sleep about 20 to 30 minutes less and less deeply in a new environment. His studies indicate increased activity in the frontal lobe, an area associated with deep sleep, suggesting a state of heightened alertness, similar to how part of a dolphin's brain remains awake during sleep.
The intensity of the first-night effect can vary, with studies suggesting it is more pronounced in children, adolescents, and older adults, typically worsening with age, while those in their 20s are least affected.
Mayeli posits that this wariness of new places may be wired into the brain due to historical dangers associated with unfamiliar environments. "It doesn’t matter if it’s a Marriott hotel or it’s the savannah,” he noted, “Your brain hasn’t gotten the memo that this place is completely safe.” Evidence suggests the effect typically subsides after the first night.
Beyond evolutionary vigilance, other factors can impact sleep in new locations. Travel itself, even within the same time zone, can be disruptive. Environmental factors, such as unusual noises or flashing lights in a hotel room, can interfere with rest. Interpersonal tensions, particularly when visiting unfamiliar family, can also contribute to poor sleep. However, some individuals may sleep better due to fatigue from travel, a sense of detachment from daily stressors, or because they don't associate the new place with a history of sleep difficulties.
Individuals with higher baseline anxiety are particularly vulnerable to the first-night effect, as worries about their ability to sleep can become a self-fulfilling prophecy. This can lead to a cycle where the anticipation of poor sleep is what ultimately causes it.
To mitigate the first-night effect, experts recommend adhering to good sleep hygiene practices, such as maintaining a consistent sleep schedule, ensuring the sleeping environment is cool and dark, and establishing a relaxing bedtime routine. These practices are especially beneficial if adopted in the days or weeks leading up to travel.
Making the new environment feel more familiar can also help. This can involve spending time in the new bed engaging in peaceful, familiar activities like reading, or bringing comforting personal items such as a favorite pillow or blanket. For those experiencing heightened anxiety, visualization techniques can be beneficial. This involves imagining oneself in a safe, familiar natural setting, acknowledging feelings of anxiety, and repeating positive affirmations to promote a sense of safety and peace.
While the first-night effect is generally not a cause for significant concern, and lost sleep can often be recovered, Mayeli suggests arriving a day early for important events or meetings to allow for acclimation. "If tomorrow matters, get there a night early,” he advised, “so you’ll sleep like yourself when it counts.”