大多数人在陌生地方的第一晚会经历睡眠困难，这一现象被称为"第一晚效应"。1研究表明，受此影响的人入睡时间延长、夜间惊醒次数增加，总睡眠时间平均减少约20-30分钟。1焦虑水平较高的人特别容易受到影响，此外儿童、青少年和老年人比20多岁的人更容易受影响。1
瑞士弗赖堡大学高级睡眠研究员安娜·维克将这一现象解释为一种进化适应反应，她表示"假定睡眠中的大脑在这个陌生环境中保持警觉是一种适应反应"。1对于应对方案，匹兹堡大学精神病学教授兼睡眠研究员艾哈迈德·马耶利指出"这效应不是什么值得担心的事，人们可以轻易弥补一晚失去的一两小时睡眠"。1他建议，"如果明天很重要，提前一晚到达，这样当真正需要的时候，你会像自己一样睡眠"。1睡眠研究人员还建议通过改善睡眠卫生、携带熟悉物品和提前到达等方法来优化首晚睡眠。1
Research confirms that the majority of people struggle to sleep well during their first night in a new environment, a phenomenon known as the "first-night effect."1 On average, individuals lose approximately 20 to 30 minutes of sleep during this initial night, experiencing longer time to fall asleep, more nighttime awakenings, and reduced total sleep duration.1 Sleep researchers attribute this response to an evolutionary adaptation that keeps the sleeping brain alert in unfamiliar surroundings.1
According to Anna Wick, a senior sleep researcher at the University of Freiburg in Switzerland, "the assumption is that the sleeping brain stays vigilant in this unfamiliar environment as an adaptive response."1 The effect is not uniformly experienced across all populations; people with higher anxiety levels are particularly susceptible, while children, adolescents, and older adults are more affected than those in their twenties.1
Sleep experts emphasize that the first-night effect, while common, is manageable and should not cause concern. Ahmad Mayeli, a psychiatry professor and sleep researcher at the University of Pittsburgh, notes that "this effect is not something to worry about—people can easily make up one or two hours of lost sleep from a single night."1 He recommends strategic planning for important events: "If tomorrow is important, arrive a night early,"1 Mayeli advises, "so that when you really need it, you'll sleep like yourself."1 Sleep researchers also suggest improving first-night sleep through proper sleep hygiene, bringing familiar items to the new location, and arriving ahead of schedule when possible.1
评论
还没有评论，欢迎留下第一条。