When we think of vacation, we immediately think of relaxation, but why is it that many people sleep badly on vacation? This phenomenon, known as the 'First Night Effect', has been studied for years. In this article, we explain why you don't sleep well in a strange bed and give you tips on how to sleep better on vacation.
Sleeping badly in unfamiliar surroundings
The 'First Night Effect'
In 1966, three American scientists investigated why people sleep badly on holiday. They discovered that our brains react in a new environment in a similar way to those of animals. In a familiar environment, our brains surrender to sleep more easily. In an unfamiliar environment, however, a part of our brain remains alert to detect possible dangers. This phenomenon was called the ' First Night Effect ' and can cause you to have difficulty falling asleep or wake up at the slightest noise.
Evolutionary survival technique
This behavior is a remnant of our evolutionary history. Our ancestors had to stay alert in unfamiliar environments to survive. Although modern vacation environments are usually safe, our brains still react as if there is danger. This causes us to sleep less deeply and to be more sensitive to noises and other disturbances.
Why poor sleep is a problem
Poor sleep can significantly reduce your holiday enjoyment. Fatigue, irritability and reduced energy can prevent you from enjoying your holiday to the fullest. That is why it is important to understand why you sleep poorly and what you can do to improve it.
Tips for better sleep on holiday
1. Make sure you relax
A tense body has a hard time falling asleep. If you feel unsafe in a hotel room, leave a light on in the bathroom. In a tent, you can bring your own pillow from home or something else familiar. It is not about actual safety, but about a feeling of safety. This helps your body to relax and fall asleep more easily.
2. Positive mindset
Many people label themselves as ‘bad sleepers’, which can contribute to their sleep problems. Try to adopt a positive mindset. Focus on the benefits of a good night’s sleep and the positive experiences you can have during your holiday. For example, say to yourself and your travel companions: “How nice would it be if a comfortable bed was waiting for you when you arrived?” or “How relaxing would it be to start my holiday well-rested?” Positive thinking may not guarantee a perfect night’s sleep, but it certainly helps more than negative thinking.
3. Reduce stress
Reducing stress is crucial to sleeping well. Accept that the First Night Effect may not go away completely, but know that your body is trying to protect you. Trust that your body is capable of sleeping and give yourself time to adjust to your new environment. Being aware of these natural responses can help create a sense of security that will help you sleep better.
4. Create a sleep ritual
A consistent bedtime ritual can help prepare your body for sleep, even in unfamiliar surroundings. This could include reading a book, listening to soothing music, or practicing a meditation practice. By following a familiar ritual, you are signaling to your body that it is time to sleep.
5. Maintain a regular sleep schedule
Try to stick to your normal sleep schedule as much as possible, even on vacation. This helps your body clock stay consistent, which contributes to better sleep quality. Go to bed and wake up at the same time as you would at home.
6. Use sleep aids
Sleep aids such as earplugs, an eye mask or a white noise machine can help block out disturbing sounds and light, creating a calmer and more comfortable sleep environment.
7. Familiarize yourself with your sleeping place
Bring something familiar from home, like your own pillow, blanket, or even a scent that you associate with your own bedroom. These small touches can help you feel more at ease in a foreign environment.
8. Exercise and relax during the day
Regular exercise during the day can help you sleep better at night. Try to stay active during the day and do relaxing activities that help you reduce stress and tire your body.
Conclusion
Good sleep is crucial to your well-being and your ability to fully enjoy your holiday. Poor sleep can lead to fatigue, irritability and a reduced ability to enjoy activities. By following the tips above, you can increase the chances of sleeping well and being fully rested to enjoy your holiday.
Question to the Readers
Have you ever suffered from poor sleep on vacation? What did you do to improve this? Share your experiences and tips in the comments below!
With these insights and tips, you can hopefully sleep better during your next vacation and enjoy your well-deserved rest to the fullest. Happy vacation!
