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Traveling for the holidays? Whether you're being hosted by family or gracing one of the best hotel mattresses, the first night effect leaves many of us unable to sleep in a new place.
No one wants to spend Christmas exhausted and the Tom's Guide sleep team has come up with tips and tricks to help you drift off soundly.
From keeping up a routine to packing the essentials, with these methods you'll enjoy better rest, even as your brother-in-law starts sawing logs in the next room.
What's the 'first night effect'?
"Increased awakenings, and reduced REM sleep when sleeping in unfamiliar settings," is how Kelly Murray, a certified pediatric and adult sleep consultant, described the first night effect to us.
It's rooted in the survival instinct: in a new place your body and brain are alert to danger, making it hard for you to drift off. A 2022 study described the first night effect as "less efficient" sleep, rooted in certain brain regions.
For you, it means that even though you're absolutely exhausted after a long day of traveling, you can't quite drop off. And when you do sleep, even the smallest noises have you jolting awake.
Add on busy days, wrong beds, disrupted routines...
But it's not just the first night effect that makes it hard to sleep when traveling for the holidays.
First, there's the fact that you're leaving behind your carefully crafted sleep space. You've chosen your mattress, pillow and sheets to perfectly suit your needs. Your cousin's guest room just isn't the same.
Plus, there's all that holiday excitement. You're probably eating more, drinking more alcohol and staying up later, making it harder for your brain and body to switch off.
How to sleep better in a new place
Yes, you can utilize a post-dinner nap to try and catch up on some zzzs but that might make it even harder to drift off the following night (and it won't get you out of the post-dinner clean up.)
With these tips you can fall asleep faster and avoid late night wake-ups, even if your great uncle's last minute RSVP has booted you into a folding bed in the home office.
1. Routine, routine, routine
Our number one tip to sleeping well wherever you are? Stick to your wind-down routine.
A good wind-down routine helps you switch off before bed, even in the midst of holiday excitement. You might not have a chance to commit to your full pre-bed turn-down but 30 minutes of quiet time can reduce your sleep latency. Try packing your favorite book or a journal and pen.
An although you shouldn't skip the holiday fun, consider cutting back on food and alcohol in the hours before bed. Say 'no' to one last nog.
2. Make your bed as comfy as possible
When you drop off your bags, do a once over of the guest bed. Check if the pillows and blankets are right for you, and then have a polite word with the host if you need any changes.
This is also a good time to air out a room that feels stuffy (a must for hot sleepers) or employ a makeshift mattress topper by layering a blanket under your sheets.
3. Pack the sleep essentials
In a busy holiday household you might find proper quiet difficult to come by. Some are up until 2am for one last drink while others leap up at 6am to check if Santa has been (...hopefully not the same person.)
As a result, you're disturbed by everything from the hall light that never seems to go off, your brother-in-law's snoring that echoes through the walls, and the pitter-patter of little feet on the stairway at daybreak.
Meanwhile, you're wrestling with the wrong pillow loft and a neck twisted at completely the wrong angle.
When you're loading up your suitcase, leave room for ear plugs, an eye mask and a pillow, so you can create a proper sleep sanctuary and make a home away from home.
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