Nearly 30% of people experience less sleep during the festive season. Thanks to late-night parties, travel, and constant to-do lists.
“You can’t pour from an empty cup” holds especially true when holiday chaos leaves you running on empty. So, a few easy strategies can help you appreciate the celebrations without sacrificing your rest.
The Challenges of Holiday Sleep Schedules
Keeping a constant sleep schedule during this time can be surprisingly challenging. Here’s why:
- Irregular Social Events: Holiday parties and family dinners often push bedtimes later. Late-night celebrations can disrupt your body’s natural rhythm. These changes make it harder to maintain a steady sleep schedule.
- Travel Across Time Zones: Many people travel during the holidays. Crossing time zones adds jet lag to the mix. Adjusting to new time zones can take days, leaving your sleep schedule in disarray.
- Stress and Holiday Anxiety: Holiday stress can hinder your sleep. Higher cortisol levels make rest more challenging.
- Overeating and Alcohol Consumption: Holiday feasts and celebratory drinks are staples of the season. Heavy meals, particularly those high in sugar and fat, can cause digestive discomfort. Alcohol may disrupt REM sleep, decreasing sleep quality.
- Reduced Exposure to Natural Light: Short winter days limit sunlight exposure. Less light slows melatonin production, impacting sleep. Your body’s rhythm may struggle to adjust.
Practical Tips for Staying on Track
Despite the challenges, it is possible to keep a healthy sleep schedule during the holidays. Small adjustments and proactive steps can make a difference.
1. Stick to a Consistent Schedule
- Wake up and go to bed simultaneously every day, even on weekends.
- Use an alarm to guarantee consistent wake times. Consistency helps regulate your internal clock.
- If late-night events are unavoidable, plan naps strategically to dodge sleep debt.
2. Create a Sleep-Friendly Environment
- Keep your bedroom cool, quiet, and dark. These conditions encourage cozy sleep.
- Consider using white noise machines or earplugs to block out disruptive sounds from holiday gatherings.
- Blackout curtains reduce light pollution for better sleep. Perfect for restful nights while traveling.
3. Prioritize Relaxation Before Bedtime
- Engage in soothing activities like reading, meditation, or gentle yoga.
- Reduce exposure to screens. Do this at least an hour before bed. The blue light emitted by devices can suppress melatonin production.
- If stress keeps you awake, try journaling or practicing deep breathing exercises to relax your mind.
4. Be Mindful of Food and Drink Choices
- Avoid heavy meals, caffeine, and alcohol at least 3-4 hours before bedtime.
- Opt for light snacks like a banana or a handful of nuts if you feel peckish before bed. Foods like these boost melatonin production.
- Stay hydrated throughout the day. Decrease fluid intake in the evening to lessen nighttime awakenings.
5. Adapt to Time Zone Changes Gradually
- Start adjusting your sleep schedule a few days before traveling. Shift your bedtime and wake time in 15-30 minute increments to align with your destination’s time zone.
- Upon arrival, try to sync with local time by spending time outdoors. Getting sunlight helps reset your internal clock.
6. Incorporate Physical Activity
- Engage in moderate exercise during the day to enhance sleep quality. Walking, cycling, or even dancing can help tire your body and reduce stress.
- Avoid vigorous workouts in the evening. They may heighten your heart rate and delay sleep onset.
7. Limit Napping
- Keep naps short. Ideally, 20-30 minutes. Longer naps can lead to grogginess and interrupt nighttime sleep.
- Also, nap earlier in the day to avoid disrupting your natural sleep drive.
8. Set Boundaries for Social Events
- Politely decline late-night plans when doable. Explain your commitment to keeping a healthy routine.
- Schedule holiday activities earlier in the evening to accommodate your sleep needs.
The Benefits of Better Sleep Habits
Studies consistently stress the importance of sleep for overall well-being. Here are a few noteworthy findings:
- Optimal Sleep Duration: The CDC recommends at least 7 hours of sleep per night for adults. Sleeping less than this is associated with raisedrisks of cardiovascular disease and mental health issues.
- Sleep and Immunity: Less than 6 hours of sleep makes you four times more likely to catch a cold. Seven or more hours can keep your immune system strong.
- Cognitive Impact: Sleep deprivation can reduce reaction times and impair decision-making.
Why Quality Sleep Shouldn’t Be Neglected During Holidays
Skipping quality sleep can take a serious toll on your body and mind. Rest matters, even during the busiest celebrations. Balancing fun and sleep maintains you feeling your best.
The Risks of Skimping on Sleep
Missing even a few hours of sleep each night can result in significant deficits. These consequences are not just short-term. They can have lasting effects.
- Increased Risk of Accidents: Drowsy driving causes around 100,000 crashes each year in the U.S. Many of these casualties may happen during busy holiday travel seasons.
- Metabolic Disruption: Poor sleep throws off hormones that control hunger, making it more challenging to feel full. Overeating and weight gain often follow, specifically during the holidays.
- Cardiovascular Impact: Chronic sleep deprivation is connected to high blood pressure, stroke, and heart disease.
Trust the Experts at The Insomnia and Sleep Institute of Arizona
Holiday stress can worsen sleep disorders like insomnia or obstructive sleep apnea (OSA). Wholesome sleep often becomes harder to complete without proper care. Professional help is important to manage these challenges effectively.
Focusing on comprehensive sleep health, the Insomnia and Sleep Institute of Arizona delivers expert answers for sleep challenges. From obstructive sleep apnea to insomnia, we address a wide range of conditions. Each method is developed to meet the individual needs of those struggling with sleep issues. Benefits of working with us include:
- Advanced Diagnostics: Accurate evaluation using effective and proven technologies.
- Best Treatment Plans: Solutions created for individual sleep needs and lifestyles.
- Expert Team: Board-certified sleep professionals dedicated to improving sleep health.
Selecting a trusted sleep health partner delivers the care you need. Stay supported and thrive through the holidays and beyond.
- Trusted Leadership: As a physician-owned practice, the institute is guided by some of the nation’s top-rated sleep medicine specialists.
- Comprehensive Services: We offer care for all ages. From pediatric sleep issues to adult sleep apnea.
- Convenient Access: Three locations guarantee help is always within reach.
Don’t let sleep challenges hold you back this season. Trust The Insomnia and Sleep Institute of Arizona. Sleep better, feel better, and live better. Contact us. We have convenient locations in Gilbert, Phoenix, and Scottsdale.
References
thensf. (2024, October 31). Study Results Show America’s Sleep-Deprived Drivers Can Plan Better for Safety – National Sleep Foundation. National Sleep Foundation. https://www.thensf.org/study-show-sleep-deprived-drivers-can-plan-better/
Xu, W., Wang, L., Yang, L., Zhu, Y., & Chen, P. (2024). Sleep deprivation alters utilization of negative feedback in risky decision-making. Frontiers in Psychiatry, 15. https://doi.org/10.3389/fpsyt.2024.1307408
Prather, A. A., Janicki-Deverts, D., Hall, M. H., & Cohen, S. (2015). Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep, 38(9), 1353–1359. https://doi.org/10.5665/sleep.4968
CDC. (2024, July 19). About Sleep and Your Heart Health. Heart Disease. https://www.cdc.gov/heart-disease/about/sleep-and-heart-health.html
Eight in Ten Americans are Stressed About the Holidays — Survey Reveals Seasonal Trends in Sleep Loss, Travel, and Resolutions | Sleepopolis. (2023, December 11). Sleepopolis. https://sleepopolis.com/education/holiday-sleep-survey/
Disclaimer: This content is for informational purposes only. Always consult your doctor for personalized medical advice.