On average, people sleep 20-30 minutes less the first time they sleep in an unfamiliar place. The phenomenon has even been given its own name: the first-night effect.
For Robinson Leoni, the pattern is always the same. Every time he goes to sleep in a new place, it takes longer to fall asleep, he wakes up more often – and overall he gets far less sleep.
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At home, he sleeps an average of seven hours. The first night away – even with earplugs and no matter how good the bed is – the smartwatch shows that he barely reaches five.
“I feel completely normal, you know. No stress, nothing. But I notice that I wake up time and time again,” says Leoni, who is sales director at a technology company and travels for work once or twice a month.
He is a victim of what sleep researchers call the first-night effect.
The brain keeps you awake – while you sleep
The phenomenon has been thoroughly documented in a number of studies, and is believed to have roots all the way back in human evolution,” explains Anna Wick, senior sleep researcher at the University of Freiburg in Switzerland.
“It’s thought to be an adaptive response – that the sleeping brain stays alert in an unfamiliar environment,” says Wick.
Ahmad Mayeli, professor of psychiatry and sleep researcher at the University of Pittsburgh, believes that most people experience the effect – even if many do not notice it.
“It happens at a low level for almost everyone,” he says.
His research shows that the frontal lobe – an area associated with the deepest sleep stage – is more active the first night. This indicates that the brain is on alert.
In other words: You don’t just sleep less – you also sleep less deeply.
“It is said that, much like in dolphins, part of the brain is awake when you sleep,” Mayeli explains.
“It’s not quite like dolphins, but studies show that certain parts of the brain sleep less than others.
Age also plays a role. The effect is strongest in children, adolescents and older adults – and it tends to intensify with age. Those in their 20s are least affected.
“Maybe it’s the perfect age,” says Mayeli.
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Anxiety can make it worse
Mayeli believes the brain is programmed to be wary of new places – because historically they were the most dangerous to sleep in.
“It doesn’t matter if you’re at a Marriott hotel or out on the savannah. Your brain hasn’t realized that this place is completely safe,” he says.
Wick points out that the effect usually wears off after the first night.
Lisa Strauss, a psychologist specialising in cognitive behavioural therapy for sleep difficulties, points out that several factors can play a role – beyond evolutionary alertness.
The journey itself can take its toll, even if you stay in the same time zone. Environmental factors such as a flashing smoke detector in the hotel room can interfere. Relational tensions – for example when visiting family – can also have an impact.
However, Strauss points out that some people sleep better the first night, for example if they are exhausted after a long journey, or if the new place provides a long-awaited break from the stress of everyday life.
“And for those who struggle with sleep at home, a new place can actually work positively – because they don’t associate it with a history of bad nights,” she says.
However, those who are already most anxious are extra vulnerable.
“It becomes a self-fulfilling prophecy – the worry about whether you will be able to sleep is exactly what keeps you awake,” Strauss explains.
Leoni recognizes herself:
“Sometimes the thoughts come all by themselves. You talk to a colleague and say, “I’m going to the room now, but I’m not going to sleep anyway.”
How to sleep better on the first night
Strauss recommends the usual sleep hygiene advice: sleep in a cool, dark room, go to bed at the same time every night, follow a regular routine, and turn off screens well before you go to sleep.
This is especially useful if you start the routine already in the days or weeks before an important trip.
She also suggests making the new place a little more “your own” – spend a little extra time in bed before you fall asleep. Read a book or do another calm, familiar activity to make the experience less familiar. And feel free to bring something familiar with you – a favourite pillow or blanket.
For particularly anxious individuals, Strauss recommends visualizing yourself in a safe, familiar environment – like a favorite hiking trail or a beach.
“Take note of the anxiety you feel, and then repeat positive phrases to reduce hypervigilance,” she says.
Her suggestion:
” You’re safe. You are loved. You can find peace.
Mayeli reassures that the first-night effect is nothing to worry about – one night with one or two hours less sleep is easy to catch up.
But if you have an important meeting or event, he recommends arriving a day earlier:
“If tomorrow means anything – come the day before. Then you sleep as yourself when it really matters.
