Have trouble sleeping in a new place? Most do because of the first-night effect

The first night spent in an unfamiliar place often leads to a night of lighter, shorter sleep, averaging 20–30 minutes less and increased nighttime awareness. This phenomenon, known as the first-night effect, has been confirmed by numerous studies and is thought to have evolutionary origins, as the brain remains vigilant in an unfamiliar environment.

Sleep specialist Anna Wick explains that the brain's frontal lobe, responsible for deep sleep, becomes more active, indicating heightened alertness. This effect can be more pronounced in children, adolescents, and older adults, and tends to worsen with age, as the brain may be wired to be wary of new places due to historical dangers.

However, the effect typically diminishes after the first night. Factors beyond evolutionary vigilance, such as travel itself, environmental stimuli, and relational tension, can also impact sleep in new settings. While the first-night effect affects most people, those who are more anxious are particularly vulnerable, as worry about sleeping can perpetuate the problem.

To mitigate the effect, experts recommend following good sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a comfortable environment, and using familiar items to make the new space feel more familiar.