How to avoid the first night effect

June 2, 2025

3 minute read

If you suffer from the "first night effect," here’s the solution

You wake up early to catch a flight, lock yourself in meetings from dawn, and all you think about is finishing the day to finally go to sleep. You get into the hotel bed, turn off the lights, and… nothing. You can’t fall asleep. You toss and turn thinking about what you have to do the next day. You check the clock: it’s two in the morning and you still haven’t closed your eyes.

Does this sound familiar? If you often travel for work, it probably does. Sleeping poorly the first night in a new place isn’t just a personal quirk. It’s a phenomenon with a name and a scientific explanation that, although sometimes underestimated, can affect the well-being of frequent travelers.

In this article, we explain what the "first night effect" is, why it happens, and how it affects your body and mind. But we won’t just focus on the negative. If you read to the end, you’ll discover what you can do to ease its effects.

What the first night effect (really) is

Sleeping in an unfamiliar place activates a vigilance mechanism in our brain that alters the phases of sleep. This phenomenon, known as the "first night effect," has been described in numerous sleep neuroscience studies.

Researchers at Brown University, for example, discovered that one half of the brain remains more alert during the first night in a new environment.

Science in Hand 🔬

The study, published in Current Biology, demonstrated through MRI scans that the left hemisphere of the brain showed greater activity during NREM sleep when participants slept for the first time in a new location.

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This asymmetric sleep pattern is considered an evolutionary defense system. Our ancestors needed to stay alert in new territories to detect potential threats. And although today we sleep in safe environments, that alert system remains active.

Why the first night effect happens

The causes are both biological and environmental. To fully disconnect, the brain needs to recognize the surroundings as “safe and familiar.” When this doesn’t happen, part of the brain stays active.

The problem is that many accommodations (especially hotels) don’t help create that sense of familiarity due to factors such as:

Neutral decoration.
Artificial lighting.
Temperature different from what you have at home.
Unpredictable noises from the hallway or street.

Additionally, it’s difficult to maintain personal routines in generic spaces: you can’t control schedules, cook what you want, or work in a comfortable environment. All of this contributes to keeping the brain in a state of alertness that prevents restorative rest.

How it affects professionals who travel

When this mechanism activates, sleep loses depth. The N3 phase (deep sleep) and REM phase (key for mental and emotional rest) are reduced. Micro-awakenings increase, along with the feeling of having “slept but not rested.”

The most common symptoms upon waking after a bad first night include:

Persistent physical fatigue.
Irritability or low mood.
Decreased concentration ability.
Difficulty solving problems or making decisions.

If you travel frequently for work, this effect can repeat constantly, causing an invisible wear that directly affects your performance and well-being.

How to mitigate the first night effect

Fortunately, not all is lost. Although the effect is natural, it can be mitigated with good practices and conscious choices. Let’s explore some.

If you can’t choose your accommodation…

When you don’t have control over where you sleep, try bringing elements that convey familiarity:

A pillow or t-shirt with your scent.
A small ambient light that mimics your bedroom’s.
Familiar aromas.
A soft playlist or white noise.

All of this helps the brain recognize signals of calm and reduce its state of alertness. Additionally (and not only when sleeping away from home), it’s advisable to avoid screens and heavy meals just before bedtime.

If you can choose, pick your place carefully

The type of accommodation deeply influences how we rest. It’s not just about the mattress, but about the ability to replicate your daily routine.

An environment where you can adjust light, temperature, space, and pace helps the brain let its guard down. The possibility to prepare your own food, work at a comfortable desk, or simply sit on a cozy sofa creates a sense of control that is essential for good sleep.

Apartool: your best choice against the first night effect

Apartool-managed apartments are designed to generate a true sense of home from day one, exactly what your brain needs to rest without activating “vigilance mode.”

Depending on your needs, Apartool offers spaces equipped with:

Fully equipped kitchen.
Ergonomic workspace separate from the bed.
Cozy furniture, carefully curated décor without hotel coldness.
Quiet environments and good internet connection.
Services such as weekly cleaning and 24-hour assistance.

By establishing your routines (eating as usual, working on your schedule, or relaxing as you would at home), your brain lowers its guard. And by doing so, you sleep better from the very first night. You don’t need to adapt to a foreign space, the space adapts to you.

Rest as part of your professional success

Getting good rest is no longer just a matter of health. It is a productivity tool, especially for those who are constantly on the move for work.

Your mental clarity, decision-making ability, and emotional state largely depend on how well you slept the night before. If you travel and don’t rest well, you are unknowingly limiting your potential.

But the first night effect is not an inevitable sentence. It is a phenomenon that can be understood, anticipated, and managed. With the right strategies and accommodation, as you have seen, you can transform the way you sleep away from home.

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How to avoid the first night effect

Table of contents

Find the apartment you need in the easiest way.

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Unlock better business stays

How to avoid the first night effect

Table of contents

Find the apartment you need in the easiest way.

Related articles

Unlock better business stays

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