First night effect: why you can't sleep in a new place and how to sleep in a hotel
The first night effect explains why sleep in a new place is so often poor — on vacation, on business trips and when staying with friends. We explain what it is and how to prepare the room and yourself to get a good night's sleep even far from home.
Can't sleep in a new place? If that's you, you're not alone — it's the first night effect, and it affects sleep for many people. On the first night in a hotel, at relatives' or in a rental, many people sleep worse than at home: they take longer to fall asleep, wake up more often and feel wiped out in the morning. It's a normal reaction of the brain to unfamiliar surroundings, and it can be noticeably eased.
What is the first night effect?
It's poorer sleep on the first night in an unfamiliar place. Scientists have long noticed it in sleep labs, where first-night results are often not even counted.
In 2016, Brown University researchers showed what the reason might be: on the first night, during deep sleep one hemisphere of the brain — more often the left — stays more alert than the other and responds more strongly to unusual sounds Brown University. Put simply, the brain keeps a "night watchman" on duty in case of danger. On the second night, this difference became smaller.
The takeaway: poor sleep on the first night isn't a sign of a problem, but an ancient protective mechanism. Your job is to signal to your brain that it's safe here.
Why do I sleep badly in a new place even when I'm tired?
Besides the first night effect, several things affect sleep on a trip at once. They often add up.
- Unfamiliar sounds: the elevator, the air conditioner, neighbors, the street.
- Light: gaps in the curtains, indicator lights on devices, streetlights outside.
- A different temperature and air in the room.
- An unfamiliar pillow and mattress.
- A disrupted routine: a late dinner, the journey, coffee on the road, a time zone change.
If you've flown across several time zones, jet lag adds to the first night effect — then adjusting will take a few days.
How to sleep in a hotel and set up your room?
Start with three things: darkness, quiet and coolness. Mayo Clinic specialists advise keeping the bedroom cool, dark and quiet and using room-darkening shades, earplugs or a fan if needed Mayo Clinic.
- When you check in, ask for a room away from the elevator, the restaurant and a noisy street.
- Draw the curtains tightly, close the gap with a clip or hair clip, and cover bright indicator lights.
- Set the air conditioning in advance: it's easier to fall asleep in a cool room.
- Put the clock and your phone out of reach so you don't check the time at night.
- If it's noisy, turn on a steady background sound — a fan or a noise app.
A good bedroom also means a comfortable bed. Sleep Foundation notes that comfort, light, noise and temperature in the bedroom noticeably affect sleep quality Sleep Foundation. If the pillow in your room doesn't suit you, ask the front desk for another — many hotels offer a choice.
There's also something to do on the day you arrive: if possible, go for a walk in daylight, have dinner not too late and don't drink coffee in the afternoon. That way, in the evening your body will start getting ready for sleep on its own.
How to make a new place feel like your own?
It's easier for your brain to relax when there are familiar cues around. That's why familiar little things matter so much on a trip.
- Bring your own pillowcase, pajamas or a light throw — a familiar smell is calming.
- Repeat your evening routine from home: a shower, reading, the same steps in the same order.
- Unpack your things instead of living out of a suitcase — the room will feel lived-in faster.
- Before bed, walk around the room and check the door and windows: your brain feels calmer when the "perimeter" has been checked.
You can borrow ideas for a short relaxing ritual from our articles on evening sleep rituals and breathing techniques for sleep — they work just as well at home as in a hotel.
What to do if you still can't sleep?
Don't force sleep. If you can't fall asleep in about 20 minutes, it's better to get up and do something calm in dim light, then go back to bed when you feel sleepy Mayo Clinic.
Avoid your bright phone screen — blue light is stimulating. Calm music, a paper book or slow breathing will help more. In the morning, don't try to "catch up" by sleeping until noon: get up around your usual time and get out into daylight so the second night goes more smoothly.
How to take care of yourself on a trip?
The main thing is a ritual you take with you. Many people add the evening Silent Nights patch to it: according to the company, it helps you relax after a busy day, and relaxation in turn improves sleep quality. The patch contains no drugs or melatonin and is easy to carry in your hand luggage. More on how to build a travel routine in our article on a vacation without burnout.