Why Can't I Sleep Well the First Night in a Hotel?

Have you ever found yourself tossing and turning the first night in a hotel room, unable to sleep despite being tired from travel? You're not alone. Many people experience this phenomenon, often referred to as the "first-night effect." In this article, we'll delve into the reasons why you can't sleep well the first night in a hotel and offer tips on how to improve your sleep quality during your travels.

The Science Behind the First-Night Effect

Hyperarousal

One of the primary reasons for poor sleep the first night in a hotel is hyperarousal. This state of heightened alertness occurs because your brain perceives the new environment as unfamiliar and potentially threatening. The brain's natural response is to remain more vigilant, making it harder to fall and stay asleep.

According to Dr. Jeffrey Ellenbogen, a neurologist and sleep specialist, "The first-night effect is your brain's way of keeping you safe in an unfamiliar environment. It remains partially alert to potential dangers, which disrupts your sleep" (Harvard Medical School, April 19, 2016).

Asymmetrical Brain Activity

Research has shown that the first-night effect involves asymmetrical brain activity. During the first night in a new place, one hemisphere of your brain stays more active than the other. This phenomenon is similar to what some animals experience when they sleep with one eye open to stay alert to predators.

A study conducted by Yuka Sasaki and her colleagues at Brown University found that "one hemisphere of the brain remains more active than the other during the first night in an unfamiliar environment, which can lead to lighter sleep and more frequent awakenings" (Current Biology, April 21, 2016).

Environmental Factors

Unfamiliar Surroundings

Unfamiliar surroundings can contribute to sleep disturbances. New sounds, different lighting conditions, and unusual smells can all disrupt your usual sleep routine. Even small changes, such as the texture of the bedding or the firmness of the mattress, can affect your comfort and ability to fall asleep.

"Sleeping in an unfamiliar place can be disorienting," explains Dr. Michael Breus, a clinical psychologist and sleep specialist. "Your brain takes time to adjust to the new environment, which can lead to difficulty falling asleep" (The Sleep Doctor, July 24, 2017).

Noise and Light Pollution

Hotels, especially those in busy urban areas, can have higher levels of noise and light pollution compared to your home. Street noise, hallway chatter, and even the hum of the air conditioning unit can all interfere with your sleep.

Dr. Shelby Harris, a sleep psychologist, notes that "light and noise pollution are common culprits of disrupted sleep in hotels. It's important to create a sleep-friendly environment by using earplugs and blackout curtains" (Sleep Foundation, March 3, 2020).

Tips to Improve Sleep in Hotels

Create a Comfortable Sleep Environment

Bringing familiar items from home, such as your pillow or a favorite blanket, can help create a sense of familiarity and comfort in an unfamiliar hotel room. Smells from home can have a calming effect and aid with unwinding. Kinetic Sleep includes lavender-scented pillow spray in every sleep kit so individuals can grow accustomed to the same familiar, consistent fragrance wherever they are. Additionally, using a white noise machine or a mobile app can mask disruptive sounds and promote better sleep.

Adjust to the Time Zone

If you're traveling across time zones, try to adjust your sleep schedule a few days before your trip. Gradually shifting your bedtime can help minimize the effects of jet lag and improve your sleep quality in the new location.

Practice Relaxation Techniques

Engaging in relaxation techniques, such as deep breathing exercises, progressive muscle relaxation, or meditation, can help calm your mind and body before bed. These practices can reduce hyperarousal and promote a more restful night's sleep.

Maintain a Consistent Sleep Routine

Sticking to your regular sleep routine as closely as possible can help signal to your body that it's time to sleep. Try to go to bed and wake up at the same times each day, even while traveling.

Limit Caffeine and Alcohol Intake

Caffeine and alcohol can both interfere with your sleep. Avoid consuming these substances in the hours leading up to bedtime to improve your chances of a good night's sleep.

Conclusion

The first-night effect is a common experience that many people face when sleeping in a hotel for the first time. Understanding the underlying causes, such as hyperarousal and asymmetrical brain activity, as well as environmental factors like unfamiliar surroundings and noise pollution, can help you take steps to mitigate these effects. By creating a comfortable sleep environment, adjusting to new time zones, practicing relaxation techniques, maintaining a consistent sleep routine, and limiting caffeine and alcohol intake, you can improve your sleep quality and wake up refreshed, ready to enjoy your travels.

References

Dr. Jeffrey Ellenbogen, neurologist and sleep specialist, quoted in Harvard Medical School, "Trouble sleeping in a new place? Blame the 'first-night effect'", April 19, 2016.
Yuka Sasaki and colleagues at Brown University, study published in Current Biology, "Night Watch in One Brain Hemisphere during Sleep Associated with the First-Night Effect in Humans", April 21, 2016.
Dr. Michael Breus, clinical psychologist and sleep specialist, quoted in The Sleep Doctor, "The First Night Effect: Can’t Sleep the First Night Away from Home?", July 24, 2017.
Dr. Shelby Harris, sleep psychologist, quoted in Sleep Foundation, "How to Sleep in a Hotel", March 3, 2020.