Expert Shares How to Adjust to a New Sleeping Environment

Sleeping in an unfamiliar environment can be difficult, making it harder to fall and stay asleep. Wellbeing expert Dr. Ritz Birah at Panda London explains why this happens, and shares her advice on how to settle into a new sleep environment and get a good night’s rest.  

How can a new sleep environment impact your sleep?  

“Sleeping in an unfamiliar environment can have a detrimental effect on sleep quality due to a phenomenon known as the ‘first-night effect’, which involves the brain staying in a state of vigilance and awareness to potential threats”, shares Dr. Birah.  

“This impacts your ability to relax into sleep and can lead to broken and lighter sleep patterns. Whilst for some, this may only last for one night, for others it can last for multiple nights whilst your body adjusts.  

“Despite this, there are many ways you can support yourself into a more peaceful and relaxed state to hopefully improve your sleep quality.” 

How to sleep better when moving to university 

“Moving to university can have a significant impact on sleep quality. Similar to moving into a new home, leaving the family home for the first time, and moving into halls can feel strange and have an impact on your quality of sleep. Not to mention all the late nights spent partying with flat mates and noisy university halls keeping you awake”, explains Dr. Birah. 

“Whilst you are not likely to be purchasing a new mattress for this move, you can add items such as a mattress topper and fresh pillows to help the space feel cosier. Choosing soft and hypoallergenic bamboo bedding will also help you to feel at ease in your space. 

“These additions to your sleeping environment can make you feel at ease in your unknown environment and make living away from home for the first time that little bit more comfortable.” 

“To give yourself the best chance of a good night’s sleep in a new environment, keep your sleep schedule consistent”, adds Dr. Birah. 

“This means going to bed at the same time as usual and keeping your morning alarm to go off at the same time will help keep you in a routine, making you less likely to feel like you are sleeping in a different environment. 

“Maintaining your pre-bed wind down routine will also help to limit the impacts of an unfamiliar environment. Whatever you would usually do before bed, whether that’s doing your skincare routine, reading a book, or watching TV, try to do the same when in a different sleeping environment.” 

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