Let’s face it..even for people who rarely struggle with good sleep, falling asleep in a strange place can be difficult. Pairing an unfamiliar bed with different sounds and smells in a new environment can lead to an uneasy night.

Unfortunately, this situation is often accompanied by an inconvenient time schedule, such as on vacation abroad or a business trip. Good sleep is vital to be refreshed, achieve vibrant energy, and be in a better mood the next day.

A quality mattress from Orange County mattress stores can help you fall asleep more comfortably in a new place.

Below, we’ll explain why it is difficult to sleep well on the first night in a new place and discuss some useful tips to get a good night’s sleep even in an unfamiliar place.

First night effect

When you’re lying comfortably in your hotel bed, wondering why you can’t fall asleep on the first night of your holiday, remember this fact: it’s common to sleep poorly on the first night in a new place.

When conducting an overnight sleep study, researchers realized that they slept very poorly on the first night, and they often ignored any data collected from the first night and started the formal study on the second night.

Participants of the research fell asleep for an average of 17 minutes on the first night and 10 minutes on the second night. Most participants took 20 minutes longer to enter REM sleep on the first night than on the second night, and waking up took much longer as well. 

The scientific explanation of the “night effect” revolves around our inherent instincts to protect ourselves in the new environment. The study found that it is not uncommon for one hemisphere of the brain to be extra vigilant to ensure the safety of its surroundings when sleeping in a new place.

Thanks to this extra vigilance, if we are in bed with other people, we wake up more frequently from noise, light changes, or slight movements than we usually would.

This interrupted sleep cycle (called fragmented sleep) can lead to poor rest, fatigue during the day, and general lethargy, which is certainly not the main feeling we want to associate with vacation or work trips.

Making up for this drowsiness by consuming more caffeine than usual, taking a nap in the afternoon, or drinking at bedtime can make the problem worse. Although these strategies may help temporarily, they do not have a positive effect on sleeping well the next night.

Lack of sleep for several consecutive nights can lead to reduced normal functioning and execution of the brain and negatively affect the immune system.

Tips for falling asleep in strange places

To help you get through your first night, we’ve put together a series of helpful tips to help you get a good night’s sleep, even in strange places.

Breathing exercise

When you feel anxious in a new place, slow and deep breathing can calm the body and mind. Just focusing on the breath, not on the new environment, is enough to conjure up drowsiness. This also promotes muscle relaxation and increases oxygen flow, which helps prepare for sleep.

Adhere to the usual bedtime routine

Following the same bedtime routine, even if your surroundings are unfamiliar, can help send a signal to your brain that it’s time to sleep. This includes going to bed approximately the same time as usual and incorporating the same downtime activities, such as bathing or reading.

Get enough exercise

As long as you don’t exercise too close to bedtime, staying active can help you fall asleep faster. Even better, if you can exercise outdoors in natural sunlight, you can tire out your body while keeping your circadian rhythm in sync, making you more likely to fall asleep at bedtime.

Pack your sleep kit 

Earbuds help block out strange noises that can cause you to wake up in the middle of the night. Sleeping masks can also help you avoid distracting light that you are unused to seeing. 

Take advantage of white noise

White noise is a soft ambient noise that helps create a quiet environment and eliminates the more considerable noise that may cause you to wake up in the middle of the night. White noise machines may be ideal when traveling, and some brands even make portable sizes.

Limit screen time

Cell phones, TVs, and other screens emit blue light, which is the brightest wavelength of light. When exposed to blue light, the body cannot produce enough melatonin, a natural hormone that regulates sleep-wake patterns.

Avoid excessive caffeine or alcohol

Excessive caffeine or alcohol can negatively affect sleep quality, making it difficult to fall asleep and stay asleep. Stick to the average amount of caffeine you usually consume and avoid drinking alcohol before bedtime.

Relax

Taking a hot bath or shower or drinking tea can help you relax at night and better prepare for sleep. Close your eyes as you lay down on your mattress from mattress stores in Orange County and think calming thoughts. 

Poor sleep in a new place is common, especially on the first night when you are still adapting to your surroundings.

To sleep better, make sure to fight midnight snack cravings, exercise during the day, expose yourself to natural sunlight, and reduce caffeine and alcohol intake at bedtime.

Try to maintain similar bedtime habits and get yourself a new mattress from mattress stores in Orange County like Mattress Sale Liquidators to help relax and stay calm, even if the environment is unfamiliar.