As the National Day holiday approaches, many are gearing up for their travels. However, some people struggle to sleep soundly in unfamiliar settings—a phenomenon commonly known as "bed recognition."

This issue is rooted in the interaction of two systems in the brain: the homeostatic system and the circadian rhythm system, both influenced by chemicals like adenosine and melatonin.

Adenosine accumulates throughout the day, creating a sense of sleepiness, while melatonin is released when the brain perceives darkness, promoting restful sleep. However, when sleeping in a new environment, these systems may not function optimally.

The Science Behind Bed Recognition: The First Night Effect

This phenomenon, termed the "First Night Effect," has been extensively studied. Researchers at Brown University observed that during the first night in a new setting, the brain's left hemisphere remains more alert compared to the right during deep sleep phases. This heightened alertness mimics marine mammals’ partial brain sleep, serving as a survival strategy to detect potential threats. The left hemisphere's increased responsiveness to external stimuli, such as sharp noises, makes it harder to achieve deep sleep. Fortunately, this effect diminishes after the first night as the brain adapts to the new environment.

Factors Impacting Sleep During Travel

Familiarity with the Bed: Adjusting to a new bed often causes discomfort and disrupts sleep due to the brain's heightened vigilance in unfamiliar surroundings.

Excitement and Fatigue: Traveling often involves engaging in new activities and tightly packed schedules, leaving individuals physically and mentally overstimulated, which can interfere with sleep.

Changes in Circadian Rhythm: Altered routines, such as waking up earlier or staying up later than usual, can disrupt the body's internal clock, making it difficult to fall asleep or stay asleep.

Tips for Better Sleep While Traveling

1. Maintain a bedroom temperature around 26°C for optimal comfort.

2. Bring familiar items, like your pillow or pillowcase, to create a sense of familiarity and security.

3. Eat a light dinner and consider a glass of warm milk before bed.

4. Avoid stimulating mental activities at least an hour before bedtime.

5. Take a warm bath or soak your feet to relax muscles and reduce fatigue.

6. If you can't fall asleep within 30 minutes, engage in a gentle activity until sleepiness returns instead of forcing yourself to sleep.

By understanding the science behind disrupted sleep and adopting these strategies, travelers can enjoy more restful nights even while exploring new destinations.

Why some people can't fall asleep in new places? Difficulty sleeping in unknown environments

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