人们在新的环境中第一晚的睡眠质量通常会明显下降，这种现象被睡眠研究人员称为"首夜效应"[1]。研究表明，在陌生环境中，人们平均会少睡20至30分钟，睡眠的深度也会随之降低[1]。这一现象被认为是一种进化适应反应，大脑在面对陌生环境时会保持警觉状态[1]。脑前叶的活动增加验证了这一点，该区域与深度睡眠阶段密切相关，活动增加表明警觉意识得到了提升[1]。
首夜效应在不同年龄群体中的表现并不均匀[1]。儿童、青少年和老年人对这一现象的敏感度较高，而20多岁的年轻人群受影响最小[1]。焦虑倾向较强的人群特别容易受到首夜效应的影响[1]。不过，这种睡眠障碍并非无法改善。睡眠心理学家建议，若需要在次日进行重要活动，应提前一晚抵达目的地以适应环境[1]。此外，在旅行前数天或数周就开始调整睡眠卫生习惯，配合积极的心理暗示技巧，可以有效缓解首夜效应带来的困扰[1]。
Most people experience difficulty sleeping when arriving at an unfamiliar location, a phenomenon researchers call the "first-night effect."[1] Sleep researchers attribute this to an evolutionary adaptation in which the brain maintains heightened vigilance in strange environments.[1] Studies show that people sleep an average of 20 to 30 minutes less in new surroundings, and the depth of their sleep also decreases.[1] Brain imaging reveals increased activity in the prefrontal cortex, a region associated with deep sleep stages, indicating elevated alertness.[1]
The first-night effect affects different age groups with varying intensity.[1] Children, teenagers, and older adults experience more pronounced sleep disruption, while people in their twenties show the smallest impact.[1] Those with anxiety-prone tendencies are particularly susceptible to the phenomenon.[1]
Sleep psychologists offer several strategies to manage these sleep difficulties. They recommend a practical approach: "If tomorrow matters, get there a night early."[1] To mitigate the effects, experts advise beginning to implement healthy sleep habits days or weeks before travel.[1] Additionally, positive visualization techniques—such as the affirmation "May you know that you are safe. May you know that you are loved. May you be at peace"—may help improve sleep quality in unfamiliar settings.[1]