Hotels invest heavily in premium mattresses, high-thread-count sheets, and even pillow menus to ensure guests sleep well. Yet for many, the first night in a hotel room brings restless tossing and turning. Sleep specialists call this the “first-night effect,” and it can affect even seasoned travelers.
Research shows that on average, people sleep 20 to 30 minutes less in a new environment, and the sleep they do get is less deep. The phenomenon is believed to have evolutionary roots, according to Anna Wick, a senior sleep researcher at the University of Freiburg in Switzerland. “It’s assumed to be an adaptation response that the sleeping brain remains vigilant in this unfamiliar environment,” she said.
Why your brain stays alert in a new bed
Ahmad Mayeli, a psychiatry professor and sleep researcher at the University of Pittsburgh, explains that most people experience the first-night effect, even if they don’t notice it. His studies show that the frontal lobe, which is associated with the deepest stage of sleep, remains more active in a new setting, indicating a state of alertness. “They are saying that, like in dolphins, part of the brain is awake when you are sleeping,” Mayeli said. “It’s not exactly like dolphins, but still, studies show part of the brain is sleeping less.”
Age plays a role: the effect is more pronounced in children, adolescents, and older adults, and it typically worsens with age. Those in their 20s are the least affected. Mayeli suspects the brain is wired to be wary of new places because historically they were the most dangerous to rest. “It doesn’t matter if it’s a Marriott hotel or it’s the savannah,” he said. “Your brain hasn’t gotten the memo that this place is completely safe.”
Wick notes that the effect usually fades after the first night, but for those who struggle, there are ways to cope.
Beyond evolution: other factors at play
Lisa Strauss, a psychologist specializing in cognitive behavioral treatment of sleep disorders, points out that travel itself can disrupt sleep, even within the same time zone. Environmental factors like a flashing smoke alarm light in a hotel room can interfere. Relational tension, such as visiting family members you’re not close to, may also contribute.
Interestingly, some people sleep better on the first night if they’re exhausted from travel or if the new place offers a sense of disconnection from daily stressors. Those who have trouble sleeping at home might fare better because they don’t associate the new environment with a history of insomnia.
While anyone can experience the first-night effect, Strauss says people with higher baseline anxiety are especially vulnerable. It becomes a self-fulfilling prophecy: worrying about whether they can sleep keeps them awake.
Practical tips for a better first night
Strauss recommends general sleep hygiene practices: keep the room cool and dark, go to bed at the same time each night, follow a relaxing pre-sleep routine, and turn off screens well before bedtime. These habits are especially helpful if you start them a few days or weeks before an important trip.
She also suggests making the new environment feel familiar by spending extra time in the bed—reading or doing another peaceful activity. Bringing familiar objects, like a favorite pillow or blanket, can help. For anxious travelers, she advises visualizing a safe, familiar place in nature, such as a favorite hike or beach, and repeating positive phrases like “May you know that you are safe. May you know that you are loved. May you be at peace.”
Mayeli reassures that the first-night effect is not something to worry about; missing an hour or two of sleep for one night is easily made up. But if you have an important meeting or event, he suggests arriving a day early to acclimate. “If tomorrow matters, get there a night early,” he said, “so you’ll sleep like yourself when it counts.”
For those planning a European getaway, consider where your holiday euro goes furthest—Portugal is noted for its hotels—and remember that a good night’s sleep is within reach with the right strategies.
