Changes in routine, travel, and stress can affect sleep—here’s how to rest better
The holiday season brings joy, celebrations, and time with loved ones, but it can also disrupt sleep patterns. Travel, changes in routine, and holiday stress can make quality sleep harder to come by. In fact, a CNET survey revealed that 42% of U.S. adults experience sleep disturbances during the holidays, with millennials and Gen Z being the most affected.
Dr. Brian Licuanan, a board-certified clinical psychologist, shares expert insights on why holiday sleep issues happen and how to improve rest during the season. Here are five key strategies for better sleep amid holiday chaos.
1. Adjust Your Sleep Routine for Travel
Traveling across time zones? Your sleep schedule may be thrown off. To counter this, adjust accordingly:
- If you’re traveling to an earlier time zone, go to bed slightly earlier than usual.
- If you’re traveling to a later time zone, delay your bedtime gradually to help your body adjust.
If staying at a hotel or with family, consider bringing earplugs or a sleep mask to replicate the quiet and darkness of home. Small changes like these can make a big difference in ensuring a good night’s sleep.
2. Watch Your Diet, Alcohol Intake, and Exercise
Holiday feasts and celebratory drinks can be enjoyable, but they can also disrupt sleep. Dr. Licuanan warns that alcohol can interfere with deep sleep stages, leading to grogginess and fatigue the next day. To improve sleep quality:
- Limit alcohol intake—especially close to bedtime.
- Balance indulgent foods with healthy meals throughout the day.
- Stay active by incorporating exercise into your holiday routine.
Even a short workout or a brisk walk can help regulate sleep patterns.
3. Stay Organized to Reduce Stress
A busy holiday schedule can lead to racing thoughts at bedtime. Combat this by staying organized and planning ahead. Dr. Licuanan recommends:
- Writing down a to-do list before bed to clear your mind.
- Prioritizing tasks to avoid last-minute stress.
- Creating a structured holiday itinerary to prevent feeling overwhelmed.
By staying on top of responsibilities, you can relax more easily when it’s time to sleep.
4. Communicate with Your Partner to Divide Responsibilities
Balancing relationships, family visits, and holiday preparations can be stressful. Avoid unnecessary tension by discussing expectations and dividing tasks. Suggested ways to share responsibilities include:
- Splitting up errands, such as grocery shopping and gift wrapping.
- Assigning travel logistics, like picking up guests from the airport.
- Coordinating holiday events, so no one feels overwhelmed.
Clear communication can prevent stress-related sleep disturbances and promote relaxation during the holidays.
5. Maintain a Positive Mindset and Enjoy the Season
Stress from social gatherings, travel, and packed schedules can take a toll on sleep. Dr. Licuanan recommends mindfulness and relaxation techniques to ease stress before bed. Try:
- Deep breathing exercises to calm the nervous system.
- Guided meditation to clear the mind.
- Practicing gratitude by focusing on positive aspects of the holiday season.
A positive mindset can lower stress levels, making it easier to unwind and enjoy restful sleep.
Final Thoughts
The holidays can be hectic, but prioritizing sleep is essential for overall well-being. By adjusting your sleep routine, maintaining a balanced lifestyle, and practicing mindfulness, you can enjoy the season without sacrificing rest.
Source: FOX News