Struggling to Sleep in a New Place? Here's Why It Happens and How to Overcome It!
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Have you ever found yourself tossing and turning on your first night in a hotel room or trying to get some rest in a friend’s guest bedroom? You’re not alone! Many people experience difficulty sleeping when they’re away from the comfort of their own bed.
But what’s really behind this common problem? The answer may be more fascinating than you think!
A study from Brown University, published in the journal Current Biology, has shed light on why we struggle to sleep in new environments. Researchers discovered that our brains might be wired to stay vigilant during the first night in an unfamiliar setting—a trait we share with certain animals.
This phenomenon, known as the "first-night effect" (FNE), is a well-known challenge for sleep researchers. They often discard data from a subject’s first night in a sleep lab because it tends to be irregular.
However, instead of avoiding the FNE, the Brown University team decided to dive deeper into its cause.
The study involved 35 healthy participants who spent two nights in a sleep lab, with a one-week break in between. The volunteers were monitored for changes in heart rate, blood oxygen levels, and brain activity, with a particular focus on slow-wave activity (SWA), which indicates how deep the sleep is.
What the researchers found was quite intriguing. On the first night, participants showed an imbalance in brain activity—specifically, the left hemisphere of the brain was more active, responding more strongly to unfamiliar sounds.
This suggests that, just like certain animals, humans may have an in-built mechanism to stay alert to possible threats when we’re in unfamiliar environments.
The concept of unihemispheric slow-wave sleep (USWS) is not new in the animal kingdom. Dolphins, sea lions, and even ducks practice this type of sleep, where one half of the brain stays alert while the other rests.
For example, a duck at the end of a row might sleep with its outward-facing eye open, connected to the awake side of its brain, to stay alert for any potential danger.
Our own version of USWS Lite, as the researchers call it, may be an evolutionary adaptation designed to keep us safe in unfamiliar settings.
By the second night in the sleep lab, participants’ brain activity became more balanced, indicating they had adjusted to the new environment and no longer needed to stay as vigilant.
Interestingly, co-author Yuka Sasaki pointed out that frequent travelers might train their brains to overcome the FNE. This suggests that our brains can adapt and learn to relax, even in new places. This is encouraging news for those of us who are often on the go.
Understanding the FNE could lead to strategies that help us sleep better on that first night in a new place. Future research may explore ways to "turn off" the FNE, benefiting travelers, shift workers, or anyone who frequently sleeps away from home.
While further research is underway, there are some steps you can take to help improve your sleep when away from home:
1. Bring familiar items: Having a pillow or blanket from home can make a big difference in comfort and familiarity.
2. Stick to your routine: Try to keep your usual bedtime rituals, like reading or a warm drink, even when you’re away.
3. Use white noise: A white noise machine or app can help block out unfamiliar sounds in your new environment.
4. Practice relaxation techniques: Try deep breathing, meditation, or gentle stretches to calm your mind and body before bed.
5. Limit screen time: Reducing your exposure to screens before bedtime helps signal to your brain that it’s time to wind down.
By understanding why we sometimes struggle to sleep in new places and following these simple tips, you can enjoy a more restful night no matter where you are. Sweet dreams!
Have you experienced the first-night effect? What strategies have helped you get a good night’s sleep in a new place? Share your stories and tips in the comments below. Let’s help each other achieve the restful sleep we all need, no matter where we lay our heads.
But what’s really behind this common problem? The answer may be more fascinating than you think!
The Science Behind Sleeping in Unfamiliar Places
A study from Brown University, published in the journal Current Biology, has shed light on why we struggle to sleep in new environments. Researchers discovered that our brains might be wired to stay vigilant during the first night in an unfamiliar setting—a trait we share with certain animals.
This phenomenon, known as the "first-night effect" (FNE), is a well-known challenge for sleep researchers. They often discard data from a subject’s first night in a sleep lab because it tends to be irregular.
However, instead of avoiding the FNE, the Brown University team decided to dive deeper into its cause.
Finding peace and rest, even in unfamiliar surroundings is very important. Image Source: Pexels / SHVETS production.
The study involved 35 healthy participants who spent two nights in a sleep lab, with a one-week break in between. The volunteers were monitored for changes in heart rate, blood oxygen levels, and brain activity, with a particular focus on slow-wave activity (SWA), which indicates how deep the sleep is.
A Surprising Discovery About Brain Activity
What the researchers found was quite intriguing. On the first night, participants showed an imbalance in brain activity—specifically, the left hemisphere of the brain was more active, responding more strongly to unfamiliar sounds.
This suggests that, just like certain animals, humans may have an in-built mechanism to stay alert to possible threats when we’re in unfamiliar environments.
How Animals Sleep With One Eye Open
The concept of unihemispheric slow-wave sleep (USWS) is not new in the animal kingdom. Dolphins, sea lions, and even ducks practice this type of sleep, where one half of the brain stays alert while the other rests.
For example, a duck at the end of a row might sleep with its outward-facing eye open, connected to the awake side of its brain, to stay alert for any potential danger.
Our own version of USWS Lite, as the researchers call it, may be an evolutionary adaptation designed to keep us safe in unfamiliar settings.
By the second night in the sleep lab, participants’ brain activity became more balanced, indicating they had adjusted to the new environment and no longer needed to stay as vigilant.
Adapting to New Sleep Environments
Interestingly, co-author Yuka Sasaki pointed out that frequent travelers might train their brains to overcome the FNE. This suggests that our brains can adapt and learn to relax, even in new places. This is encouraging news for those of us who are often on the go.
Understanding the FNE could lead to strategies that help us sleep better on that first night in a new place. Future research may explore ways to "turn off" the FNE, benefiting travelers, shift workers, or anyone who frequently sleeps away from home.
Tips for Better Sleep in New Places
While further research is underway, there are some steps you can take to help improve your sleep when away from home:
1. Bring familiar items: Having a pillow or blanket from home can make a big difference in comfort and familiarity.
2. Stick to your routine: Try to keep your usual bedtime rituals, like reading or a warm drink, even when you’re away.
Reading before bed can help calm the mind and prepare for a restful night’s sleep. Image Source: Pexels / Ron Lach.
3. Use white noise: A white noise machine or app can help block out unfamiliar sounds in your new environment.
4. Practice relaxation techniques: Try deep breathing, meditation, or gentle stretches to calm your mind and body before bed.
5. Limit screen time: Reducing your exposure to screens before bedtime helps signal to your brain that it’s time to wind down.
By understanding why we sometimes struggle to sleep in new places and following these simple tips, you can enjoy a more restful night no matter where you are. Sweet dreams!
Have you experienced the first-night effect? What strategies have helped you get a good night’s sleep in a new place? Share your stories and tips in the comments below. Let’s help each other achieve the restful sleep we all need, no matter where we lay our heads.
