Why You Can’t Sleep Well On The First Night In A New Place

photo of a woman using her smartphone in bed at night because she can't sleep

If you sleep away from home, do you struggle to fall asleep as easily as you might do in your own bed? And even if you do get some shuteye, do you still feel tired the next day?

I personally have this problem every time I sleep somewhere different, without fail. It can be very frustrating, especially if I have an important activity happening the next day.

I used to think it was due to unfamiliarity with the surroundings or excitement about visiting a new place on holiday.

Or perhaps the sleep problems were a result of a change to my night routine, which I try to keep as stable as possible to tackle my insomnia.

Recent research, however, suggests that there may be a deeper explanation than simple unfamiliarity.

First Night Effect

When patients undergo an overnight sleep study, sleep experts have long known they can’t always rely on the first night’s data.

In 2014, researchers from the University of Budapest looked into this effect more closely. They studied 27 people and found significant differences in sleep quality between the first and second nights.

On the first night, people took longer to get to sleep, slept for a shorter period, woke up more often and had less of the important restorative phases of sleep.

12 of the people studied also routinely suffered from nightmares. And they found that this group had even greater differences in the sleep parameters between the two nights.

The evolutionary theory

So why is it that so many people struggle to sleep in a different bedroom, even if they normally sleep well at home?

One theory is that poor sleep on the first night in a new environment is a natural, evolutionary self-defense mechanism.

It’s argued that your brain decides that a new place can mean extra danger to you, so a part of your brain stays alert. You could say it’s keeping watch while you rest.

In ancient times this could have been vital for self-preservation. Moving from a safe spot to a new and unfamiliar area could increase the danger from wild animals or other humans. This probably required early humans to be much more alert, even when sleeping.

Recent research

In April 2016, researchers explored the first night effect using
advanced neuroimaging techniques and polysomnography. The results were reported in Current Biology.

They studied 35 people sleeping in new environments, measuring brain activity on the first night and subsequent nights.

They focused their attention on the slow (Delta) wave part of the sleep cycle. This part of the sleep cycle is when we’re in our deepest sleep, and is also an essential restorative phase of sleep.

One half of the brain stays more alert

The researchers found that the left-hand side of the brain appeared to stay more active than the right-hand side on the first night. However, in the following nights there was little or no difference in activity between the two sides.

The brain also reacted much more to external noise on the first night, resulting in more awakenings and a faster reaction time.

To test this, while people were sleeping the researchers played noise into their ears. On average they woke up over 3 times more often on the first night than on the second.

Figure 1 below shows the average number of awakenings over a 5 minute period on the first night and then on the second night.

diagram showing the results of research into sleep quality in a new place

The researchers also tested what would happen if they only played the sound into the right or left ear of the sleeping people.

Figure 2 illustrates that there was a big difference in the percentage of times people woke up on night 1, depending on which ear the noise was played into. But there was no significant difference on the following night for both ears.

The researchers also found that the reaction time between hearing a noise and actually waking was significantly faster on the first night.

So perhaps after the first night without any real threats in the sleep environment, the brain can relax and let you sleep more soundly.

Taking longer to fall asleep on the first night

Finally, in line with previous research, they found that the average time it took people to fall asleep was much greater on the first night than subsequent nights.

The research suggests that, without realizing it, the subjects were staying more alert on the first night so that they could wake up more easily if needed.

Interestingly, scientists wrote in the Natural journal in 1999 that some birds and marine mammals have a similar inter-hemispheric asymmetry when resting so that they can react quickly to danger.

I think this is important as it does support the theory that the brain is not just more alert because you can’t sleep. Rather, it’s deliberately staying more alert, which impacts on your sleep quality.


It may be that this research doesn’t surprise you much. If you’re anything like me, you’ll have realized long ago that you just don’t sleep too well in a new environment at first.

If you’ve tried fighting it, the research suggests that you’ll find it difficult to completely overcome this natural and inbuilt first night effect.

Even if you actually manage to sleep okay on the first night, you may still feel less rested the next day due to the interference with your deep sleep phase.

Your views

Have you noticed this first-night effect? Perhaps you have a technique which helps you sleep when traveling? Please share your thoughts in the comments below.

9 thoughts on “Why You Can’t Sleep Well On The First Night In A New Place”

  1. How about the opposite? I have been struggling with my urge to change the place of sleep every once in a while. Every first night in a new place is a blessing to me, since I can finally fall asleep, I don’t wake up at night and I don’t have nightmares. Once I get used to a new home – I feel that I need to spend a night or two elsewhere again (might be another room, or someone else’s house)

    1. Hi Linda
      Thanks for your comment. It’s very interesting, but not something I know much about as it’s the opposite to my own experience, as you point out! How long do you usually find it takes before the urge happens? Is it less if you take holidays or trips from time to time? Maybe it’s an expression of the old ‘itchy feet’ syndrome some travellers (like me) get from time to time.

  2. Hi Ethan,
    I am so relieved after reading your article. My girlfriend rented a new apartment a week ago and she asked me to come over to spend the night with her. I noticed that she slept earlier than me which was unusual whenever she visited me. Finally, I fell asleep and had a nightmare. I woke up and realized I have just slept for 40mins. After an hour I fell asleep and again another nightmare. It was so scary I had to check up the internet. Now I know the reason! Thank you.

    1. Hi Austin
      Thanks for your comment. I’m glad the article was useful to you. Hopefully, you’ll learn to sleep there peacefully soon enough.

  3. Interesting reading for sure. I experienced the same effects when I slept in a new environment. I had to take a sleep aid just for my mind to rest. What the article said about being alert to sounds, I experienced that also. The curtain was touching the lamp shade and it was a gentle swishing sound and that was disturbing to me. It was so distracting that I had to get up and move the night table away from the curtain. Really enjoy the article.

    1. Hi Deborah
      Thanks for your comment, and compliment. I’m glad you enjoyed the article! I’m the same with even gentle sounds – it doesn’t need to be much to keep me awake in a new place. For me, it’s the unfamiliarity of the sound, not the volume, that bothers me.

  4. hey ethan!
    i have noticed the first-night effect. what helps me is inspecting the new room. i mean i try to really take it in. interact with most of the objects, look at them, touch them, mark my territory in a way.
    thus feeding the part of my brain which stays alert and which thinks its in danger.

    id like to come back to this site and read/talk some more when i find more time. <3

    1. Hi Dušan
      Thanks for your comment and your very interesting ideas. It sounds like a very good way to tackle the issue. I can totally see how that might help put the brain at ease, at least a little.

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