Many of us have experienced difficulties sleeping in a new or unfamiliar space, whether it is a hotel room, a friend’s house, or a different bedroom in our own home.

It can be frustrating and exhausting to feel like no matter what we do, we just can’t seem to fall asleep.

What causes this struggle?

There are several reasons why we may struggle to sleep in unfamiliar spaces:.

1. The environment is different

When we sleep in an unfamiliar space, the environment may be different from what we are accustomed to. The temperature, noise, and lighting may be different, which can affect our ability to fall asleep.

For example, if the room is too warm or too loud, it can be difficult to relax enough to fall asleep.

2. We feel unsafe

When we sleep in an unfamiliar space, it is natural to feel a bit on edge or uneasy. Our brains are wired to be alert to potential threats, and sleeping in a new place can trigger this response.

This feeling of being unsafe can make it difficult to relax and fall asleep.

3. We are not in control

When we sleep in a familiar space, we are in control of our environment. We know where everything is, and we have set up the space to our liking. When we sleep in an unfamiliar space, we are not in control.

We may not know where everything is, and we may not be able to set up the space to our liking. This lack of control can make it difficult to feel comfortable and relaxed enough to fall asleep.

4. Our routine is disrupted

When we sleep in an unfamiliar space, our routine is disrupted. We may not be able to follow our usual bedtime routine, which can make it difficult to get into the mindset of sleep.

For example, if we usually read before bed but don’t have a book with us, it can be difficult to relax enough to fall asleep.

5. We are anxious about sleep

Finally, we may struggle to sleep in an unfamiliar space because we are anxious about sleep.

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If we have had difficulties sleeping in the past, or if we are worried that we won’t be able to sleep, this anxiety can make it even more difficult to fall asleep. Our thoughts can become consumed with worry about sleep, making it impossible to relax enough to drift off.

What can we do to improve our sleep in unfamiliar spaces?

Fortunately, there are several things we can do to improve our sleep in unfamiliar spaces:.

1. Bring familiar items with us

Bringing familiar items with us can help create a sense of familiarity in an unfamiliar space. This could be a favorite pillow, a cozy blanket, or even a book.

Having items with us that we associate with sleep and relaxation can help us feel more comfortable and relaxed in an unfamiliar space.

2. Control the environment as much as possible

While we may not be able to control everything in an unfamiliar space, we can control some things. For example, we can use earplugs or a white noise machine to block out noise, or we can use a sleep mask to block out light.

Doing what we can to create an environment that promotes sleep can make a big difference.

3. Stick to our routine as much as possible

If possible, we should try to stick to our usual bedtime routine as much as possible, even in an unfamiliar space. This could mean bringing along a book to read, doing some gentle stretches, or simply taking some deep breaths to relax.

Following our usual routine can help signal to our brains that it is time for sleep.

4. Manage our anxiety

If anxiety is a major factor in our inability to sleep in unfamiliar spaces, we may need to work on managing our anxiety.

This could mean practicing relaxation techniques like deep breathing or meditation, or seeking the help of a therapist or counselor. Learning how to manage our anxiety can go a long way in improving our ability to sleep in unfamiliar spaces.

In conclusion,

Sleeping in an unfamiliar space can be difficult for a variety of reasons, including a different environment, feeling unsafe, lack of control, disrupted routine, and anxiety.

Fortunately, there are several things we can do to improve our sleep in unfamiliar spaces, including bringing familiar items with us, controlling the environment as much as possible, sticking to our routine, and managing our anxiety. With these strategies, we can improve our ability to sleep well no matter where we are.