PHProfessora Akira
☯️ SôulNinetãiL☯️
Have you ever noticed that you don’t sleep well your first night in a new place?
People often attribute this to jet lag, excitement, or just feeling over-tired. However, scientists recognized the “first night effect” over a decade ago.This indicates that first night effect helps keep us safe in unfamiliar situations.
This is the term used to define differences in sleeping behaviors and sleep architecture for a person who is sleeping in an unfamiliar place (in this case, a sleep clinic for an overnight study). Patients can experience insomnia, increased awakenings, anxiety, and less efficient overall sleep.
How First Night Syndrome Contributes To Sleep Debt
One night of light sleep may not be a problem. But what happens when you fly to another state for a conference? You do not sleep well on the plane due to the first night effect and because it isn’t an ideal situation for sleep. You may change time zones. Then you stay at an unfamiliar hotel and sleep lightly once again due to first night effect. You wake up early for the conference and stay up late networking.
Tips on How to Recover From First Night Syndrome
During travel, try to sleep in the same room if possible. Book the same hotel room, Airbnb, or stay with the same relative. Apparently, the brain has a long memory for familiar places so you may be able to avoid First Night Effect.
Consider arriving a night early so you have a chance to catch up on your sleep.
Avoid stimulants like caffeine 6 hours of when you plan to sleep also consider avoiding vigorous workouts during those same hours even if exercise doesn’t normally trigger insomnia for you.
Try to catch up on sleep debt before your trip. Be aware that catching up all at once can also make you feel groggy. Try going to bed an hour earlier or taking a 30-minute power nap in the days leading up to your trip.
Try to spend a little time outside in natural light to help your body clock adjust.
Minimize any distractions that get in the way of sleep.
Set your hotel thermostat to a comfortable temperature (not too hot)
If your room isn’t fully dark consider using an eye mask
Minimize any disturbing sounds with white noise (some people tune their hotel clock radio between stations to create white noise
excerpt from biostrap/soundsleephealth
People often attribute this to jet lag, excitement, or just feeling over-tired. However, scientists recognized the “first night effect” over a decade ago.This indicates that first night effect helps keep us safe in unfamiliar situations.
This is the term used to define differences in sleeping behaviors and sleep architecture for a person who is sleeping in an unfamiliar place (in this case, a sleep clinic for an overnight study). Patients can experience insomnia, increased awakenings, anxiety, and less efficient overall sleep.
How First Night Syndrome Contributes To Sleep DebtOne night of light sleep may not be a problem. But what happens when you fly to another state for a conference? You do not sleep well on the plane due to the first night effect and because it isn’t an ideal situation for sleep. You may change time zones. Then you stay at an unfamiliar hotel and sleep lightly once again due to first night effect. You wake up early for the conference and stay up late networking.
Tips on How to Recover From First Night SyndromeDuring travel, try to sleep in the same room if possible. Book the same hotel room, Airbnb, or stay with the same relative. Apparently, the brain has a long memory for familiar places so you may be able to avoid First Night Effect.Consider arriving a night early so you have a chance to catch up on your sleep. Avoid stimulants like caffeine 6 hours of when you plan to sleep also consider avoiding vigorous workouts during those same hours even if exercise doesn’t normally trigger insomnia for you.Try to catch up on sleep debt before your trip. Be aware that catching up all at once can also make you feel groggy. Try going to bed an hour earlier or taking a 30-minute power nap in the days leading up to your trip.Try to spend a little time outside in natural light to help your body clock adjust.Minimize any distractions that get in the way of sleep.Set your hotel thermostat to a comfortable temperature (not too hot)If your room isn’t fully dark consider using an eye maskMinimize any disturbing sounds with white noise (some people tune their hotel clock radio between stations to create white noiseexcerpt from biostrap/soundsleephealth
