Why can't I sleep in an unfamiliar place?

Why Can’t I Sleep in an Unfamiliar Place?

Sleep is essential for our physical and mental well-being. However, many people find it difficult to sleep in an unfamiliar place. This phenomenon is often attributed to the “first-night effect.”

The First-Night Effect

The first-night effect refers to the difficulty in initiating and maintaining sleep in a new environment. This effect is particularly pronounced during the first night in an unfamiliar place.

Why does the first-night effect occur? The answer lies in the brain’s vigilance mechanisms.

Brain Vigilance

When we are in a new environment, the brain’s vigilant left hemisphere becomes more active. This heightened state of awareness is designed for quick threat response.

In a familiar environment, the brain can relax and allow us to sleep easily. However, in an unfamiliar place, the brain’s vigilance remains elevated, disrupting sleep initiation.

Symptoms of the First-Night Effect

The symptoms of the first-night effect can include:

• Difficulty falling asleep
• Frequent awakenings
• Light and restless sleep
• Sensitivity to ambient sounds

How to Overcome the First-Night Effect

Overcoming the first-night effect can be challenging, but there are a few things you can do to improve your sleep:

• Create a familiar environment: Bring some of your own belongings to the unfamiliar place, such as a pillow, blanket, or book. This can help create a sense of familiarity and comfort.
• Establish a relaxing routine: Stick to your usual sleep routine as much as possible. This includes going to bed and waking up at the same time each day, even on the first night in an unfamiliar place.
• Block out noise: Use earplugs or a white noise machine to block out unfamiliar sounds.
• Consider taking melatonin: Melatonin is a hormone that regulates sleep. Taking a melatonin supplement before bed can help you fall asleep faster.

If you continue to have difficulty sleeping in an unfamiliar place, it’s important to consult with a sleep specialist. They can help determine the underlying cause of your insomnia and recommend personalized treatment options.