The first night in a new place is always the same for Robinson Leoni: He takes longer to fall asleep, wakes up more often during the night and overall.
At home he averages seven hours. The first night away 鈥� with or without earplugs and regardless of the bed’s quality 鈥� his he gets about five.
鈥淚 feel normal, you know, no stress, nothing, but it鈥檚 just I notice I wake up continuously,鈥� said Leoni, a sales director for a tech company who travels once or twice a month for work.
He is a victim of what sleep specialists call the first-night effect. The phenomenon has been confirmed by dozens of studies and is believed to have evolutionary roots, said Anna Wick, a senior sleep researcher at the University of Freiburg in Switzerland.
鈥淚t鈥檚 assumed to be an adaptation response that the sleeping brain remains vigilant in this unfamiliar environment,鈥� Wick said.
You stay alert while sleeping
Ahmad Mayeli, a psychiatry professor and sleep researcher at the University of Pittsburgh, said most people experience it, and even those who may not notice it probably do on a small level. On average, people sleep about 20 to 30 minutes less in a new environment.
His research found that the frontal lobe, an area associated with the deepest stage of sleep, was more active, indicating a sense of alertness. In other words, not only do people sleep less, but also less deeply.
鈥淭hey are saying that, like in dolphins, part of the brain is awake when you are sleeping,鈥� Mayeli said. 鈥淚t鈥檚 not exactly like dolphins, but still, studies show part of the brain is sleeping less.鈥�
He noted that age makes a difference. The effect is more pronounced in children, adolescents and older adults, and it typically worsens with age. Those in their 20s are the least affected.
鈥淢aybe it鈥檚 the sweet spot,鈥� he said.
Anxiety can play a part
Mayeli suspects that the brain may be wired to be wary of new places because, historically, they were the most dangerous to rest.
鈥淚t doesn鈥檛 matter if it鈥檚 a Marriott hotel or it鈥檚 the savannah,鈥� he said. 鈥淵our brain hasn鈥檛 gotten the memo that this place is completely safe.鈥�
Wick said evidence suggests the effect fades after the first night.
Lisa Strauss, a psychologist specializing in cognitive behavioral treatment of sleep disorders, said several factors can impact sleep in a new place beyond evolutionary vigilance.
Travel itself can have a negative effect, even within the same time zone. Environmental factors may get in the way, like a flashing smoke alarm light in a hotel room. Relational tension, perhaps while visiting family members you’re not close with, could also contribute.
Strauss noted that some people may sleep better the first night if they鈥檙e tired after a long day of travel or if the location provides a sense of disconnection from daily stressors. And people who have trouble sleeping at home might fare better because they don鈥檛 associate the new place with a history of difficulty sleeping.
While anyone can experience the first-night effect, Strauss said those who are are especially vulnerable. It becomes a self-fulfilling prophecy 鈥� the worry about whether they can sleep is what keeps them awake.
Leoni acknowledged there are times he goes into the first night thinking about how he’ll sleep.
鈥淪ometimes the thoughts come automatically,鈥� he said. 鈥淵ou talk with your colleague, and you say, ‘I鈥檓 going back to the room, but I鈥檓 not going to sleep anyway.鈥欌��
How to sleep better on the first night
Strauss recommends such as going to sleep in a cool, dark room at the same time every night, following a nighttime routine and . Those are especially helpful if you start (or restart) doing them in the days or weeks before an important trip.
She suggested people try to make the environment their own by spending a little extra time in the new bed. They could read or do another peaceful, familiar activity to make the experience less novel. They could also bring familiar objects, like a favorite pillow or blanket.
For someone who is particularly anxious, Strauss recommended they visualize themselves in a safe, familiar environment out in nature, such as on a favorite hike or beach. They should notice the anxiety they’re feeling, then repeat positive phrases to help lower feelings of hypervigilance. Her suggestion: 鈥淢ay you know that you are safe. May you know that you are loved. May you be at peace.鈥�
Mayeli said the first-night effect is not really anything to worry about, and people can easily make up for missing an hour or two of sleep for one night. But he recommends arriving a day early to acclimate if you have an important meeting or event.
鈥淚f tomorrow matters, get there a night early,鈥� he said, 鈥渟o you鈥檒l sleep like yourself when it counts.鈥�
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Albert Stumm writes about wellness, food and travel. Find his work at
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