It is a familiar frustration when you travel, stay in a hotel room or a friend’s house, and the first night you toss and turn, even though you’re exhausted.
Also see: Tips to staying warm while sleeping
Why does this happen? The main answer often lies in what sleep experts deem the first-night effect (FNE).
This phenomenon describes how sleep quality and sleep architecture change in unfamiliar surroundings.
When you spend a night in a new place, there is higher wakefulness, lower sleep efficiency and less deep sleep in your brain.
Here’s how to trick your brain into sleeping better:
Even though you cannot just eliminate the first-night effect, you can soften it. You need to recreate small pieces of your usual sleep environment.
Also see: Reasons why you drool while sleeping
As reported by IOL, these are the few tactics that have shown some promise:
- Bring your own pillow or any familiar bedding item.
- Try using white noise to block out the silence. A consistent sound masks unfamiliar noises that trigger alertness.
- Control the room environment.
- Try a short pre-sleep ritual: deep breathing, gentle stretching or quiet reading helps signal safety.
- Cool temperatures, dim lighting and blackout curtains mimic natural sleep cues.
- Always avoid caffeine late in the day.
The second night normally feels easier for most people. Chances are your brain and mindset have begun adapting to the new environment. Sometimes what your body needs is the chance to recalibrate.
Also see: Cognitive shuffling, a sleeping hack for over-thinkers
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