Ashwin Lewis
Sleeping over at a friend's or family's house can be exciting, but it can also be challenging. Some people find it difficult to sleep in unfamiliar environments, whether it's due to the new sounds, smells, or lighting, or simply because they're sharing a bed with someone else. Others may feel anxious or self-conscious about sleeping in a new place, which can impact their sleep quality. However, there are ways to improve your sleep when staying at someone else's house, such as regulating your body temperature, bringing familiar scents or an eye mask, and trying relaxation techniques.
| Characteristics | Values |
|---|---|
| Unfamiliar environment | New sounds, smells, and light levels |
| Social anxiety | Loss of control, self-consciousness, feeling of being judged |
| Physical discomfort | Temperature, bedding, mattress, pillows |
| Lack of personal space | Sharing a bed |
| Routine disruption | Different bedtime, morning routine, sleep schedule |
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What You'll Learn
The unfamiliar environment can make it harder to sleep
Spending the night at someone else's house can be challenging, and it's not uncommon to find it difficult to sleep in an unfamiliar environment. There are several reasons why you might sleep better at someone else's house, and understanding these factors can help you improve your sleep quality when away from home.
Firstly, the unfamiliar environment itself can be a significant factor in disrupting your sleep. Our brains are wired to protect us, and when we find ourselves in a new and unfamiliar place, our brains may stay partially awake to monitor our surroundings and detect anything unusual. This "night watch" mode is a survival mechanism that makes us more vigilant and alert to potential threats. As a result, we may find it challenging to fully relax and fall into a deep sleep.
Additionally, the new surroundings may have different sounds, smells, lighting, and temperature regulations than what you are used to. These factors can all impact your sleep quality. For example, if the room is brighter, noisier, or not adequately ventilated, it may hinder your ability to fall asleep or maintain a restful sleep throughout the night. Even the presence of another person in the room or bed can be perceived as a threat by your brain, triggering insomnia or restless sleep.
To counter these challenges, you can take steps to make the unfamiliar environment more familiar and comfortable. For example, you can bring items from home that provide comfort and familiarity, such as your pillow, blanket, or a particular scent that reminds you of home. Additionally, regulating the temperature by adjusting the thermostat, packing warm clothes, or requesting an extra blanket can help create a more conducive sleep environment.
Furthermore, maintaining your usual bedtime routine and sleep schedule can help your body maintain its internal clock, making it easier to fall asleep in a new place. Simple measures such as turning off electronics early, avoiding sugary snacks before bed, and engaging in relaxing activities like reading a book or drinking herbal tea can also promote better sleep in an unfamiliar setting.
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Alcohol may help you sleep in unfamiliar surroundings
While some people may find that a drink or two helps them fall asleep more easily in unfamiliar surroundings, alcohol can ultimately disrupt sleep patterns and lead to a night of fragmented, low-quality sleep. This is because alcohol interferes with the brain's ability to receive chemical messages involved in breathing, decreasing respiratory drive and increasing the likelihood of pauses in breathing.
When you go to bed with alcohol in your system, you're likely to experience more N3 sleep, or "deep sleep," and less REM sleep, during which most dreaming occurs. As alcohol levels drop, your brain kicks into overdrive, and you may find yourself tossing and turning as your body undergoes a rebound arousal. You may also experience more vivid or stressful dreams and are more likely to remember them due to frequent wakings.
Additionally, alcohol is a diuretic, increasing urine output and causing you to wake up to go to the bathroom more often. While it may be tempting to reach for a nightcap when staying somewhere new, it's best to avoid alcohol at least three hours before bed to ensure a restful night's sleep.
Instead, try to make your environment as comfortable as possible. Regulate your temperature by packing warm clothes and socks, and don't be afraid to ask for an extra blanket if needed. Bring familiar scents or lavender essential oil to calm you before sleeping, and consider drinking hot water or sleeping tea to help you relax and fall asleep more easily.
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Your brain may perceive a new sleeping arrangement as a threat
When sleeping in a new environment, your brain may perceive the new sleeping arrangement as a threat. This is because when you're in an unfamiliar environment, your brain may interpret the new surroundings as a potential danger, triggering a state of heightened vigilance.
Research has shown that when sleeping in a new place, one hemisphere of the brain, specifically the left side, remains alert while the other side sleeps. This phenomenon, observed in other animals such as whales, dolphins, and birds, is believed to act as a "night watch" system, with the brain monitoring the surroundings for anything unusual. This heightened vigilance may be the reason why you sleep better at someone else's house, as your brain is trying to protect you by staying partially awake.
Additionally, when sharing a bed with someone new, your brain may initially perceive the presence of another person as a threat, leading to insomnia or difficulty sleeping. This could be due to the unfamiliar sounds, smells, and amount of light in the new environment, making it challenging for your body to enter sleep mode. It takes time for your brain to adjust to these new stimuli and understand that the sleeping arrangement is safe.
To counter this threat perception and improve sleep in new places, you can try various strategies. Maintaining your usual bedtime routine and regulating your temperature by packing warm clothes or using an extra blanket can help. Bringing familiar scents or using lavender essential oil can also reduce tension and create a calming atmosphere. Simple measures such as turning off electronics early, avoiding sugar late at night, drinking hot water or herbal tea, and reading a book can promote better sleep. Systematic muscle relaxation, deep breathing, and visualization exercises can also help you relax and fall asleep more easily.
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Try to regulate your body temperature to aid sleep
The ideal bedroom temperature for a good night's sleep is somewhere in the range of 15.5–21 °C (60–70 °F). Most doctors recommend keeping the thermostat set between 65–68 °F (15.6–20 °C) for the most comfortable sleep. A room that is too warm can interfere with the body's thermoregulation abilities and cause fatigue. Warmer temperatures can cause discomfort and restlessness, and anyone who has slept in a stuffy bedroom can attest that it is hard to fall asleep when you are sweaty and dehydrated.
Your body temperature rises and falls in a natural rhythm each day, and these highs and lows may not align with your chosen bedtime, which can affect your sleep. Your sleep is made up of two types: rapid eye movement (REM) sleep and non-rapid eye movement (NREM) sleep. Temperature changes can affect these sleep stages and, as a result, the quality of your sleep.
When visiting friends and family, it can be challenging to regulate your body temperature in an unfamiliar environment. However, there are some simple measures you can take to help you sleep better. For example, packing warm clothes, especially socks, and shutting the window can help. You can also ask for an extra blanket if needed.
Regulating your body temperature can be the key to a good night's sleep, whether you are at home or someone else's house.
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Avoid consuming sugar late at night
There are several reasons why you might sleep better at someone else's house. One reason could be that you are more comfortable and relaxed in a different environment. Additionally, maintaining your usual bedtime routine and regulating your body temperature can contribute to a good night's sleep when away from home. Packing home comforts, such as familiar scents or lavender essential oil, can also enhance sleep quality.
Now, here are some detailed paragraphs on why you should avoid consuming sugar late at night:
Consuming sugar late at night can negatively impact your sleep quality. When you eat sugar, your blood sugar levels rise, prompting your pancreas to release insulin to help regulate those levels. This process can overstimulate your body, giving you a burst of energy when you should be winding down for sleep. Sugar consumption can lead to restlessness and disturbed sleep, as evidenced by a 2016 study that found individuals with high-sugar diets slept less deeply and exhibited greater nocturnal agitation.
Sugar uses up magnesium, an essential mineral for sleep regulation. Nutritional therapist Charlotte Watts recommends minimizing late-night chocolate consumption due to its caffeine and stimulant content. Dr Paul Kelley, a sleep pattern researcher, acknowledges the correlation between high sugar intake and disrupted sleep, although more research is needed to establish a definitive causal link.
To improve sleep quality, it is advisable to limit sugar intake, especially later in the day. Focus on a balanced diet rich in whole foods and minimize the consumption of processed foods with added sugars. Instead, opt for foods with fiber, such as whole grains, fruits, vegetables, nuts, seeds, and legumes. These foods release sugar slowly into the bloodstream, providing a gradual and stable energy source, which can promote better sleep.
It is recommended to stop eating at least 2-3 hours before bedtime to stabilize blood sugar levels and avoid the stimulating effects of sugar. This recommendation applies to all foods, not just sugary treats. By managing your sugar intake and adopting healthier dietary habits, you can improve your sleep quality and overall health.
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Frequently asked questions
There could be many reasons for this. Firstly, it could be because your brain perceives the new environment as a potential threat, keeping you alert and vigilant. This is a natural survival mechanism. Alternatively, you may be more comfortable at someone else's house because you are more relaxed in a different environment, or because you are drunk.
There are many ways to improve your sleep when staying at someone else's house. You can try to follow your usual bedtime routine and make the environment as similar to your own bedroom as possible, especially in terms of temperature. You can also try to avoid consuming sugar late at night, drinking hot water or herbal tea, and reading a book instead of your emails.
If you are having trouble falling asleep in a new place, you can try systematic muscle relaxation, deep breathing, and visualization exercises. You can also try listening to a podcast or some other form of white noise. If you are sharing a bed with someone, it may take time for your body to adjust to the new sleeping arrangement, so don't be too hard on yourself if you don't sleep well right away.
