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Improving Your Sleep

Creating a Sleep-Friendly Environment When Staying in New Places 

When you sleep in unfamiliar places, it can impact your sleep. Making small tweaks to your environment like shutting out light can help you rest better. 

WEB-215 – Creating a Sleep-Friendly Environment When Staying in New Places

You’re probably familiar with this situation: You have just moved into a new place. You're dead tired from moving all day. Yet, you just can’t sleep. It’s 1:00 AM and you find yourself wide awake. This is more common than you might think. Whether you are traveling or just moved into a new apartment, sleeping well in a new environment can be a real challenge. We sleep best in familiar surroundings. An unfamiliar bed and new noises can make it impossible to drift off to sleep — even if the environment is plush and comfortable like a resort.  
 
Fortunately, there are things you can do to make sure your new space is as sleep-friendly as possible. 

Why Is It Hard To Sleep in a New Environment?

Research shows that sleeping in a new environment can disrupt your sleep. Studies have even found that we have more vivid dreams when sleeping in an environment that we’re not used to. That’s likely due to the fact that we are more likely to wake up frequently when sleeping in a new place.  
 
So, why is sleep so disturbed in a new environment? A neuroimaging study published in Current Biology compared the brain activity of people sleeping in a new environment for the first time. The researchers found that the left hemisphere of participants’ brains stayed more alert on the first night, especially during the deepest stage of sleep (slow-wave). They suggest that this is because sleep is a vulnerable state. Part of the brain stays awake to scan the environment for threats or danger. This is an evolutionary reaction called the “first night effect (FNE)” and it results in poor sleep and can leave you feeling unrested in the morning. More than 99 percent of healthy adults experience this effect when sleeping in a new environment.  
  
Even after the “first night effect” wears off, getting quality sleep in a new space may still be nearly impossible. That’s because everything is different — the lighting, temperature, and mattress are not what you’re used to. This may make it hard to get physically comfortable. Additionally, not being able to fall asleep right away can lead to anxiety, which can further exacerbate sleep problems. 

How To Create the Perfect Sleep-Friendly Environment 

Here’s some of our best advice for creating a space that is conducive to sleep, as well as actionable tips on how to get used to a new sleep environment.  

  • Stick to your familiar nighttime routine - Changing your bedtime routine can be disruptive and interfere with sleep. Your normal bedtime routine is familiar and comforting. It can help you relax and sends a signal to your body and brain that it’s time for bed.  

  • Mimic your home environment- You might think that the perfect time to buy a new mattress and pillows is when you move to a new place. But, it’s actually not. You will sleep better if you keep things as close to your old sleep environment as possible.  

  • Control light - Use a sleep mask to block out unfamiliar light. Close the blinds for optimal darkness. Block all light sources if possible. Stuff a towel under the door. Put a piece of tape over light from electronics equipment.  

  • Think twice about that nightcap - If you are having trouble sleeping in a new place, you may be tempted to relax with a drink. But, the term “nightcap” is a bit misleading, drinking alcohol before bed is one of the worst things you can do if you want to sleep better. Alcohol inhibits rapid eye movement (REM) sleep, which can result in disrupted sleep. This is why you might notice feeling exhausted the morning after having a glass of wine or a shot of whiskey.  

  • Turn down the thermostat - The optimal room temperature for sleep is between 60-67°F (15-20°C). So, turn down the thermostat or turn on the fan if you don’t have A/C. 

  • Cut back on caffeine - Sleeping poorly can make it challenging to fight through the next day without copious amounts of coffee.  But, this can make matters worse as caffeine interferes with sleep. Caffeine has a long half-life, which means that it stays in your body a long time. So, avoid drinking coffee and other caffeinated beverages after noon.  

  • Mask disruptive noise - Outside noise above 40 decibels can negatively impact sleep. So, use a pair of high-quality earplugs to mask annoying outside noise, such as vehicle traffic. You can also try playing white or pink noise. White noise is similar to the sound of a fan. Rainfall and ocean waves are examples of pink noise. Both of these types of noise can relax you, helping you fall asleep quicker.  

  • Bring your own things from home - If you are traveling or spending a couple of nights at a relative's house, you can bring along a blanket, pillow, or even your pillowcase. The familiar smell of these things will relax you, making it easier to fall asleep. 

  • Listen to a sleep story or meditation - This can help you relax, which might help you fall asleep more easily.  

  • If you’re still tossing and turning after 20-30 minutes, get out of bed- If sleep is elusive, get up. Do something relaxing like listening to some calming music or light stretching. But keep the lights dimmed.  

  • Use a sleep tracking app - Pay attention to your sleep habits with an app like Pillow.  

  • Give yourself time - It takes time to get used to a new sleep environment. So, be patient and allow your body to adjust to its new surroundings. But, keep to your sleep routine as much as possible.  

When it comes to sleeping well, there’s simply no place like home. If you have recently changed to a new sleeping environment, it can wreak havoc on your rest. Fortunately, there are things you can do to get better sleep. One of the most important is simply to follow your familiar routine and remember that it can take time to adjust.  

emily

Written by

Emily Mendez

Emily Mendez is a former therapist and mental health author. She is one of the leading voices in mental health. Emily's writing has appeared in eCounseling, SonderMind, and more. Emily is frequently interviewed by Healthline, Fatherly, INSIDER, Family Circle, and other national media for her advice and expert opinion on the latest mental health topics.

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