Understanding the ‘First-Night Effect’ on Sleep in Unfamiliar Environments
The 'first-night effect' is a common phenomenon where people experience disrupted sleep, such as taking longer to fall asleep and waking up more frequently, when staying in an unfamiliar environment. This effect is believed to have evolutionary roots, as the…
Houston, TX, August 10, 2026 —
The human brain exhibits a common pattern of disrupted sleep when individuals are in an unfamiliar environment, a phenomenon known as the “first-night effect.” This effect is characterized by difficulties in falling asleep and an increased frequency of waking during the night.
Researchers believe this sleep disturbance may stem from evolutionary mechanisms. In novel surroundings, the brain remains in a state of heightened vigilance, a survival response that prioritizes awareness of potential threats. This underlying alertness can interfere with the deep relaxation necessary for uninterrupted sleep.
While the first-night effect is typically mild and resolves after a short period as the brain adjusts to the new environment, certain demographics may experience it more acutely. These include children, adolescents, and older adults. Furthermore, individuals who experience anxiety may find that their sleep disruption is amplified by the first-night effect.
Several strategies can help individuals manage and mitigate the impact of the first-night effect:
- Practicing Good Sleep Hygiene: Maintaining consistent sleep schedules, creating a relaxing bedtime routine, and ensuring the sleep environment is conducive to rest (e.g., dark, quiet, cool) can support better sleep even in new settings.
- Familiarizing the Environment: Making a new space feel more like home, perhaps by bringing familiar items like a favorite pillow or a comforting scent, can help reduce feelings of unfamiliarity.
- Using Visualization Techniques: For those particularly prone to anxiety, mental exercises such as guided imagery or progressive muscle relaxation before sleep may aid in calming the mind.
For individuals facing important events, such as business trips or significant personal occasions, proactively arriving at the destination a day in advance can provide an opportunity for the body and mind to adjust, potentially leading to more restful sleep on subsequent nights.
Story summarized from the original created by AP on apnews.com, see more information here.
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