The "first-night effect" and evolutionary factors

The “first-night effect” is a common phenomenon in which sleep is lighter and more fragmented on the first night in a new environment. [1] According to scientific research, this is an evolutionary adaptation in which one hemisphere of the brain remains alert to potential threats in unfamiliar surroundings, making deep sleep harder. This mechanism once aided survival, but now leaves travellers feeling groggy after their first night away from home.

Psychological impacts of unfamiliar environments

Being in a new place can trigger mild anxiety or excitement and make it difficult to unwind. And whether it's the anticipation of an important business meeting the next day or the pressure of managing family routines, there are lots of things that can keep your mind active after lights out when you're on a trip. Recognising these effects is key to overcoming them and sleeping better in hotels.

Common causes of sleep disruption: noise, lighting, and unfamiliar bedding

Several factors can disturb sleep:

1. Noise: Corridors, lifts, and neighbouring rooms introduce unfamiliar sounds.
2. Lighting: Street lights or hallway lights may seep in through curtains.
3. Routine changes: Travel fatigue and new schedules disrupt your body’s rhythm.

Now that you understand the challenges that can make it harder to sleep when travelling, we'll walk you through the best ways to overcome them to enjoy a restful night.

Block out the noise

Noise is inevitable at times, but it can make it difficult to fall asleep, especially if the noises are unfamiliar. To ensure you're not disturbed, pack comfortable earplugs or use a white-noise app to mask unpredictable sounds and make sleeping easier. Novotel rooms feature soundproofing, ideal for light sleepers.

Optimise lighting

Light exposure impacts sleep and can even affect your circadian rhythm (your body's internal clock). For the best night's sleep, you should make your hotel room completely dark. Create a dark environment by pulling curtains completely shut and ensuring bathroom lights are also switched off. For the ultimate blackout experience, you can use a sleep mask to shield your eyes.

Control the temperature

A cool room temperature of around 18°C is the ideal temperature for sleep, although some people may prefer warmer or cooler conditions. Whatever your preference, you can adjust the climate control in Novotel rooms to your ideal temperature. You could also request an extra blanket if cold, or lighter bedding if warm. By setting the room to the right temperature, you signal your body that it's time to rest.

Establish a bedtime routine

Stick to a familiar bedtime routine when you're travelling. Whether it's reading before bed, listening to a calming playlist, or practising meditation, it's important to keep up your regular routine while you're away. These activities signal your body to wind down, helping you sleep in hotels. You can also combine this with a morning ritual that gets you ready for the day. 38% of travellers start small when building new habits, [2] so even a few minutes of routine can make a big difference.

Avoid caffeine, alcohol, and heavy meals before bed

Caffeine, alcohol and heavy meals disrupt sleep. To avoid disruption, finish meals at least two hours before bedtime, avoid drinking caffeine later in the day, and consider alcohol-free options. This helps achieve deeper rest and supports your sleeping schedule after travelling. It also helps when you start the day with Novotel's hearty breakfast to kickstart your metabolism for a busy day. Then finish the day with a caffeine-free herbal tea, like chamomile or peppermint, to promote relaxation.

Practice relaxation techniques

Relaxation techniques help you unwind, especially after a busy day of travelling and exploring. You can try deep breathing exercises, such as the “4-7-8” method, box breathing, or belly breathing to help relax the body.

Limit screen time

Working on screens or scrolling on social media acts as a stimulant, keeping your mind awake and alert. Blue light from devices also suppresses melatonin, a natural hormone that triggers sleepiness. To avoid sleep disruption, switch off screens an hour before bed.

Separate work from relaxation

When you're travelling for business, it can be hard to balance your work demands with opportunities for relaxation, but it's important to set boundaries. To separate business from leisure, you could use Novotel’s workspaces and lounges for productivity, then transition to relaxation by changing clothes, dimming lights, and engaging in a relaxing activity.

Try the "321 bedtime rule"

The “321 bedtime rule” is a science-backed routine that sums up many of our recommendations to improve your quality of sleep:

1. 3 hours before bed: Avoid eating.
2. 2 hours before bed: Stop working.
3. 1 hour before bed: Switch off screens.

This routine helps your body wind down naturally and is especially useful for business travellers balancing productivity and rest.

Pack comfort items

Bring your favourite pyjamas, a room spray with a familiar scent, or even a soft toy. These home comforts create a sense of safety and ease, helping you relax and sleep well.

Create a home-like atmosphere in your hotel room

While you can't re-create your home when you're away, you can arrange your hotel room to feel more familiar. Make sure to unpack a little, set out your belongings on your bedside table, adjust the lighting, and tuck away clutter. These small steps create comfort and reduce barriers to restful sleep.

Manage travel anxiety and stress

Travel can bring anxiety or stress, particularly on the day of arrival and the night before leaving. It's a good idea to take some time for yourself while travelling, such as using Novotel's wellness amenities or relaxing in one of Novotel's calm communal spaces. Quiet activities like journaling, guided relaxation, or gentle stretching can also help. You could even try out a 7-minute workout routine in your hotel room!

When you're travelling abroad, time zone changes can cause jet lag and make it difficult to maintain a good sleep schedule. These are our top tips for how to reset your sleep schedule quickly:

1. Gradually adjust your sleep schedule before your trip.
2. Try and sleep as much as possible on your journey to prevent fatigue when you arrive at your destination.
3. Get natural daylight at your destination to reset your internal clock.
4. Avoid naps longer than 30 minutes.
5. Stay hydrated and move regularly.

Premium bedding

Comfortable bedding is fundamental. Novotel guest rooms offer intuitive convenience and comfort, including the new 29 cm deep Bed which is OEKO-TEX® and NF Environnement certified, designed for optimal rest and comfort. Soft duvets and crisp linens help you fall asleep and wake refreshed. To complete your sleep experience, bed lights, reading spotlights and charger sockets are to hand, along with cabinets for storing personal belongings.

This World Sleep Day, Novotel invites you to make restorative rest a daily longevity ritual. Benefit from 20% off at the Novotel Store and bring home our Signature Novotel sleep essentials, designed for deeper, more restorative sleep – the kind that helps your body recover, your mind reset, and your energy last.

Soundproof rooms and adjustable room temperature

Enhanced soundproofing and adjustable room temperatures reduce noise and support comfort and optimal sleep. These features help create a calm environment for all guests.

Professional housekeeping

Novotel provides meticulous housekeeping. Fresh linens and thoughtful touches ensure your room is calm and clean. Don't hesitate to request hypoallergenic pillows or extra cleaning.

Family-friendly services and thoughtful designs

Novotel’s spacious rooms, interconnecting options, and child-friendly amenities are tailored for comfort. Guests can make use of dedicated communal spaces during the day, which allows the hotel room to remain a true place of rest and rejuvenation.

Longevity Everyday

Novotel has launched Longevity Everyday, an ambitious new vision designed to redefine the role of hotels in supporting guests' wellbeing and quality of life. Grounded in the four pillars of life – Eat, Sleep, Move and Meet – our new vision focuses on simple daily habits that create a long‑term impact. Our Novotel 37 Collective offers advice on plant-based cooking, daily movement rituals, simple habits, and much more.

As part of the ambition to make better sleep both achievable and accessible for all, Novotel will be unveiling a Sleep Expert to offer essential advice to improve the sleep experience. Tune in to Novotel’s Instagram on World Sleep Day, 13 March, for more.

Travelling doesn’t have to mean sacrificing good, restorative sleep. Through simple, intentional habits and thoughtfully designed spaces, Novotel helps make restorative sleep achievable, wherever your journey takes you.

How to sleep better at a hotel?

To sleep better at a hotel, create a calming environment by choosing a quiet room, blocking out light with blackout curtains or a sleep mask, and keeping the temperature cool and comfortable. Stick to your usual bedtime routine and avoid caffeine or heavy meals close to bedtime. Use earplugs or white noise apps to minimise disturbances, and bring familiar items from home to enhance comfort. Practise relaxation techniques such as deep breathing or gentle stretching before bed. These thoughtful steps can transform your stay into a restful, restorative experience and help you wake refreshed for the day ahead.

What is the 321 bedtime rule?

The 321 bedtime rule is a simple routine designed to prepare your body and mind for restful sleep while travelling. It means: avoid eating three hours before bed, stop working two hours before bed, and switch off screens one hour before bed. By following these steps, you help your body wind down naturally, reduce stimulation from work and devices, and create the ideal conditions for a good night’s sleep—whether you’re at home or staying in a hotel.

How can I guarantee a quiet night's sleep?

Use practical solutions such as earplugs, noise-cancelling headphones, or a white noise app to mask sudden sounds like corridor chatter or traffic. You can also use a fan or air conditioning unit to create a consistent background noise. Taking a few proactive steps can significantly improve your chances of enjoying deep, uninterrupted sleep.

What should I pack to help me sleep better in a hotel?

Packing a few sleep-friendly essentials can make a noticeable difference to your rest. Consider bringing a comfortable eye mask, quality earplugs, or a compact white noise machine. If you’re sensitive to light from devices, pack a small piece of tape to cover standby LEDs. Herbal tea bags, magnesium supplements, or a favourite bedtime book can also help maintain your usual wind-down routine. These small comforts can turn a new hotel room into a calming sleep sanctuary.

[1] https://esrs.eu/news/sleep-science-friday/the-first-night-effect-of-sleep-occurs-over-nonconsecutive-nights-in-unfamiliar-and-familiar-environments/

[2] According to a survey of 9,000 adults who have travelled for business or leisure, conducted by Accor from November 21-30, 2025.