Many of us have experienced discomfort during the first night in a new place. Whether it’s a hotel room, a friend’s house, or a new apartment, sleeping in unfamiliar surroundings often comes with restlessness and poor-quality sleep. This phenomenon, commonly referred to as the first-night effect, is not merely coincidental but has both psychological and physiological causes. In this article, we will discuss the reasons behind this experience and practical tips to improve sleep quality in a new environment.

The first night effect: An overview

The first-night effect (FNE) refers to the tendency for people to experience disrupted or lower-quality sleep when sleeping in a new environment for the first time. Research has shown that this phenomenon is widespread and affects a large portion of the population, regardless of age or background. It is a natural response of the brain, often attributed to a heightened state of alertness and vigilance in unfamiliar surroundings.

The first-night effect is characterised by symptoms such as difficulty falling asleep, frequent awakenings, and a general sense of restlessness. Individuals may find themselves tossing and turning, unable to achieve the deep and restorative stages of sleep needed for optimal functioning. This disrupted sleep pattern can leave individuals feeling groggy, fatigued, and unfocused the next day, affecting their cognitive performance and mood.

During the first night in an unfamiliar environment, one hemisphere of the brain remains more alert than the other. This state of vigilance may have been an adaptive response, enabling early humans to detect and respond to potential threats. This mechanism often results in unintended consequences, such as impaired cognitive function, reduced emotional regulation, and daytime fatigue. Understanding FNE is crucial for addressing its impact and finding strategies to alleviate it.

Psychological factors

Psychological factors play a significant role in the first-night effect. A major factor is the novelty of the environment. Brain activity increases during the processing of a new environment, particularly during the first night in that environment. Whether it’s the different layout of a room, the feel of a new mattress, or even the type of bedding, these changes can keep the mind engaged and delay the onset of sleep.

Safety concerns also play a critical role in the first-night effect. The subconscious mind remains on high alert in unfamiliar environments, constantly scanning for potential dangers or threats. This instinctive vigilance is an evolutionary mechanism designed to protect us from harm, ensuring that we stay aware of our surroundings when in new or unfamiliar situations. Even in relatively safe settings, this heightened vigilance can trigger underlying anxiety, leading to difficulty falling asleep or staying asleep throughout the night. Such concerns may not always surface consciously but still contribute to disrupted sleep.

Another psychological factor is the cognitive processing of new information. Arriving in a new place often means absorbing new stimuli. This influx of new data keeps the mind active, preventing the relaxation needed for restful sleep. Similarly, changes in one’s usual sleep-wake schedule, such as adjusting to a different time zone or altering bedtime routines, can disrupt the internal body clock, further compounding sleep difficulties. Additionally, the stress of being in a new environment, coupled with anticipating events or activities the next day, can amplify restlessness. 

Physiological factors

Physiological factors also contribute significantly to the first-night effect. One primary cause is the unfamiliar sensory input from the new environment. Sounds, smells, and light levels that differ from one’s home setting can interfere with sleep. Noise during the night causes stress responses in the body, disrupts sleep, and reduces sleep quality. Even small noises, such as the hum of an air conditioner or distant traffic, can become disruptive in a quiet room. Similarly, unfamiliar scents can activate alertness, as the brain attempts to process these novel signals.

Light is crucial in regulating the body’s circadian rhythm. Unexpected light exposure, such as streetlights streaming through a window or unfamiliar lighting patterns in the room makes it harder to fall asleep. This disruption is particularly pronounced for those travelling across time zones, where jet lag further compounds the problem.

Temperature and humidity in a new environment also affect sleep quality. Research indicates that the body requires an optimal temperature range to initiate and maintain deep sleep. A room that’s too warm or cold may prevent the body from reaching this range, leading to frequent awakenings or shallow sleep. High humidity levels can create discomfort, making it harder to fall asleep. Physical discomfort from unfamiliar bedding or pillows can interfere with rest. A mattress that’s too firm or soft, or pillows that differ from those used at home, can lead to musculoskeletal discomfort and low sleep quality.

Coping strategies for sleeping in a new place

While the first-night effect is a common phenomenon, several strategies can help to reduce its impact. The first step is to create a sleep-conducive environment. This involves controlling sensory inputs such as light, noise, and temperature. Using blackout curtains or eye masks to block light, earplugs or white noise machines to mask disruptive sounds, and adjusting the thermostat to maintain a comfortable temperature can significantly improve sleep conditions.

Practices such as deep breathing exercises, mindfulness meditation, and progressive muscle relaxation can help to calm the mind and body, making it easier to transition into sleep. These techniques reduce the heightened arousal levels associated with the novelty of a new place. For individuals who struggle with persistent sleep difficulties, cognitive behavioural therapy for insomnia (CBT-I) offers proven methods for improving sleep. CBT-I focuses on identifying and changing thoughts and behaviours that interfere with restful sleep.

Sleep hygiene practices also play a vital role. Maintaining a consistent sleep schedule, even when travelling, helps to regulate the body’s internal clock. Avoiding stimulants like caffeine and alcohol in the hours before bedtime is equally important, as these substances can interfere with the ability to fall asleep. Establishing a relaxing bedtime routine, such as reading, gentle stretching, or listening to calming music, signals to the body that it’s time to sleep. Additional measures such as bringing familiar items such as a favourite pillow or blanket can provide comfort and familiarity, reducing the sense of novelty in the new setting.

Still struggling to sleep?

The first-night effect is caused by psychological and physiological factors. Unfamiliar surroundings can increase alertness, and disruptions to the body’s circadian rhythm can interfere with sleep. Understanding and addressing these factors can help to improve sleep quality. It’s important to remember that the first-night effect is typically temporary. Most individuals adapt to their new environment within a night or two as the brain becomes familiar with the surroundings. By employing effective coping strategies such as creating a sleep-friendly environment, practicing relaxation techniques, and maintaining good sleep hygiene, you can significantly enhance your sleep quality in new places.

Persistent insomnia can have serious long-term effects on overall health and well-being. Addressing sleep issues early is crucial for maintaining both physical and mental health. If you often struggle with severe sleep disturbances, seeking professional help can make a significant difference. Dr Dipesh Mistry is a leading sleep specialist in the UK and provides personalised solutions to help individuals overcome sleep challenges.

Summary

Here is a quick summary to help you digest the key points:

• FNE disrupts sleep due to heightened brain alertness in unfamiliar surroundings.
• Psychological factors like anxiety, new stimuli, and disrupted routines contribute to restlessness.
• Sensory inputs like noise, light, scents, and discomfort from bedding affect sleep quality.
• Coping strategies include relaxation techniques, sleep hygiene, and creating a familiar environment.

If you are having trouble sleeping, it may be wise to consult a sleep specialist to rule out any medical causes.