On the first night in a new place, almost no one gets enough sleep

According to Anna Wich, a senior sleep researcher at the University of Freiburg (Switzerland), this is a kind of adaptive mechanism: the brain remains alert in an unfamiliar environment while sleeping. Professor of psychiatry and somnologist Ahmad Maeley from the University of Pittsburgh notes that, on average, people sleep 20–30 minutes less in a new environment, and it’s not just less sleep — the quality is worse, as they sleep less deeply.

Maely’s research has shown that on the first night in a new place, the frontal lobe of the brain — the area associated with the deepest stage of sleep — is more active. The increased activity here indicates a state of alertness. The scientist compares this to how dolphins sleep: one hemisphere rests while the other remains awake. The pattern in humans is not identical, but a partial “semi‑awake” brain activity is also evident. Certain parts of the brain seem to remain on duty, checking whether the surroundings are safe.

The effect is observed in most people, even if they don’t notice it themselves. At the same time, its intensity depends on age. It is most noticeable in children, teenagers, and elderly people, and it is least pronounced at around 20 years of age — according to Maely, this may be the golden mean.

From an evolutionary perspective, such vigilance made sense: historically, a new place was potentially dangerous, and the ability to stay alert while sleeping increased the chances of survival. As Maeli notes, the brain doesn’t care whether you’re in a five‑star hotel or on the savanna; it has also realized that it’s safe here.

However, the effect of the first night isn’t always explained solely by evolutionary vigilance. Psychologist Lisa Strauss, who specializes in cognitive‑behavioral therapy for sleep disorders, points to other factors as well. The travel process itself is tiring and disrupts the usual rhythm, even if you don’t cross time zones. Everyday details can interfere with sleep: a flashing fire alarm indicator in the room, unusual sounds and smells. Emotional circumstances also have an impact, for example, tense relationships with those you are staying with.

At the same time, there are also opposite situations. If a person is very tired after a long day on the road, they may fall asleep faster. For some, the feeling of “disconnecting” from everyday stresses in a new place helps. People who suffer from insomnia even at home sometimes sleep better in an unfamiliar place, simply because they don’t associate it with their usual sleep difficulties. People with heightened anxiety are especially vulnerable to the first‑night effect; the expectation of poor sleep often becomes a self‑fulfilling prophecy.

Experts offer several practical tips on how to mitigate the first‑night effect. Strauss recommends adhering to basic sleep hygiene rules: going to bed at roughly the same time, staying in a cool and dark room, avoiding screens in advance, and following a quiet evening ritual. It’s helpful to start following these habits a few days or weeks before an important trip — this way, the body adapts to the changes more easily.

To make the new environment less foreign, you can spend a little more time in bed before going to sleep: read or engage in another calm, familiar activity. Familiar things also help — a favorite pillow, a blanket, or another item that creates a sense of comfort. For people with pronounced anxiety, Strauss recommends psychological relaxation techniques. For example, visualize a safe, pleasant place (a favorite walking trail, a beach) and repeat supportive phrases like “You are safe. You are loved. Be at peace.”

Maeli emphasizes that there’s no need to worry about one sleepless night; the lost hour or two of sleep can easily be made up later. If there’s an important event ahead, he advises arriving a day earlier so you can get used to the new place and get a good night’s sleep before the event.