Why We Struggle to Sleep in New Places.
Have you ever found yourself in a beautiful hotel room or a friend’s guest bed - utterly exhausted after a long day of travel or adventure - and yet completely unable to fall asleep?
Just a couple of weeks ago, I spent four nights on the breathtaking Croatian coastline with one of my closest childhood friends. We stayed in her father-in-law’s lovely apartment, perched above the sea, with views of scattered islands and the most majestic, grounding mountains.
That first night, I was deeply tired from the journey, from swimming in the blue sea, from hours of chatting away with my friend; my body was begging for rest. And yet, my mind simply wouldn’t switch off.It’s something I’ve experienced time and again, even in the most calming and luxurious hotels. No matter how safe, happy or content I feel, the first night always seems to hold me at arm’s length from sleep.
So, once back home, I began reading, questioning, and gently exploring why we can be so sensitive to our environment - and why sleep, that most natural of rhythms, can feel so fragile when we’re far from home.
Here’s what I’ve learnt.
1. The “First-Night Effect”: Why Our Brains Stay on Guard
When we sleep somewhere unfamiliar, part of the brain stays alert - listening for sounds, checking for movement, quietly scanning the environment. This phenomenon is known as the first-night effect, and it’s rooted in our biology. It’s a way our brains try to protect us when we’re not in familiar territory.
At home, our nervous system recognises the tiny, comforting cues - the sound of our fridge humming, the way the light falls through the curtains, the scent of our bedroom. But in a new space, those reassuring signals are gone. Our brain can’t fully switch off because it doesn’t quite know it’s safe.
2. When Sleep Rituals Are Missing
I believe deeply in the power of sleep rituals - those small, repeated gestures that help prepare both body and mind for rest. The familiar scent of a calming candle, a favourite cup of evening tea, the quiet process of putting our phone away - they’re not just habits; they’re signals to our nervous system that it’s time to unwind.
In a new place, those rituals often get disrupted or forgotten. The bedding feels different. The temperature isn’t quite right. The lighting is too harsh or too dim. And without our usual cues, our body might not get the message that it’s time to rest.
3. Travel, Stress and Mental Load
Even the most joyful kind of travel brings a certain level of stress. Navigating airports, planning journeys, adjusting to new surroundings - it all places a demand on the mind.
When we’re mentally overstimulated, our bodies produce stress hormones like cortisol and adrenaline. These are useful when we need to be alert and focused, but they also keep us awake. So, while our body may be ready for rest, our mind may still be racing - replaying the day, planning tomorrow, or simply trying to process all that’s new.
4. Environmental Discomfort
At home, sleep is supported by subtle comforts. Our own sheets. The hum of familiar noises. The shape of our pillow. The softness of our mattress. In a new environment, none of those things are quite right.
It doesn’t always take much - a different smell, unfamiliar sounds outside the window, or the awareness that someone else is nearby in the next room - to gently keep our brain from letting go.
5. Emotional Restlessness
Sometimes, it’s not just about the physical space - it’s about how we feel in it. Even in beautiful, peaceful surroundings, we can feel slightly adrift. There’s no scent of home, no echo of our daily rhythms. It’s a subtle kind of homesickness - one that can quietly interrupt rest.
This emotional disconnection can make it harder to settle. Our nervous system doesn’t feel rooted, and that lack of grounding can prevent us from fully surrendering to sleep.
6. A Disrupted Circadian Rhythm
Our circadian rhythm - the body’s internal clock - plays a huge role in when we feel tired and when we feel alert. Travelling across time zones or changing routines can throw that rhythm off. We might feel wide awake at midnight, or struggle to stay awake at dinner.
Even if we’re in a familiar time zone like London, where I often travel to, the changes in light, movement, and routine can confuse my system. Until my body has time to reset, deep sleep may be just out of reach.
So, How Can We Sleep Better in New Places?
I’ve found that the key is to bring a few tiny comforts with me - elements of my sleep ritual that ground me, calm my senses, and remind my nervous system that all is well.
What I Always Travel With:
I created The Beauty Sleeper Silk Sleep Mask because I needed something soft and grounding that could gently shut out the world and help me drift off - something that made me feel at home, wherever I was sleeping.
The gentle weight and full coverage of our silk sleep masks help quieten the mind. A small luxury - and a necessity too - one that makes all the difference when you’re trying to sleep in unfamiliar surroundings.
When I travel, I always try to make any hotel room feel like a home away from home - calm, comforting and familiar. I bring a few small things with me: the same scented candle we use at home, my baby alpaca bed socks (because I cannot fall asleep with cold feet), and my hot water bottle. Each of these pieces becomes part of my little ritual when I’m away - a gentle reminder that sleep is something we can cultivate, even in unfamiliar places.
Whether you're away for a weekend or travelling across time zones, remember that your sleep doesn’t have to suffer. With a few small comforts, a little intention, and a touch of luxury, we can make rest feel beautiful - wherever we are.