The holiday season is a never-ending whirlwind of activity—family gatherings, late nights, shopping sprees, indulgent meals, and all the festive cheer. While this time of year celebrates togetherness and tradition, it’s also one of the most sleep-disrupted. Between changes in routine, holiday stress, and tempting treats, your sleep schedule can take a big hit.
But, with a few mindful adjustments, you can navigate the chaos without sacrificing your shut-eye. Here’s how the season affects your sleep and what you can do to stay rested and refreshed.
Holiday Sleep Struggles
- Routine Wreckage
The holidays often mean disrupted schedules—travelling to visit loved ones, late-night parties, and unpredictable bedtimes. These changes can throw off your internal clock, leaving you feeling groggy and out of sorts.
Tip: Stick to your usual bedtime and waketime as much as possible. Even if you stay up late, try to wake up within an hour of your usual time to help your body maintain its rhythm.
- Stress & Overwhelm
Holiday stress is real, from planning the perfect meal to buying gifts for everyone on your list. This heightened anxiety can lead to poor-quality sleep or even insomnia.
Tip: Incorporate relaxation techniques like deep breathing or meditation before bed. You could also journal or jot down those unfinished to-do lists or worries, clearing your mind for a better night’s rest.
- Over Eating & Drinking
From rich desserts to festive cocktails, holiday indulgences can disrupt sleep. Alcohol might make you drowsy initially, but it can interfere with REM sleep, leaving you feeling less rested. Meanwhile, heavy meals before bedtime can cause discomfort or heartburn.
Tip: Enjoy holiday treats, but aim for moderation. Try to finish eating and drinking at least two to three hours before bedtime to give your body time to digest.
- Travel Fatigue
If your holiday plans involve crossing time zones or long road trips, your sleep might suffer from jet lag or travel fatigue.
Tip: Prepare for time zone changes by gradually shifting your schedule a few days before travel. While on the go, pack items that help you sleep better, like earplugs, a sleep mask, or a travel pillow.
Managing Sleep Disorders During the Holidays
The hustle and bustle can make managing sleep disorders like sleep apnea or insomnia especially difficult.
Tip: Consistency is key when managing a sleep disorder, even during the holidays. If you use a CPAP machine, make it a priority on your packing list—it’s as essential as your toothbrush! If space or convenience is an issue, consider a lightweight travel CPAP machine.
Additionally, practice good sleep hygiene to combat insomnia:
- Avoid screen time and stimulating activities at least an hour before bed to help your mind wind down.
- Establish a calming bedtime routine, like reading or meditating, to signal your body that it’s time to rest.
- If racing thoughts are keeping you up, get up a move to another room. Engage in quiet, non-stimulating activities until you feel sleepy again.
Staying committed to your treatment and practicing health habits will ensure sufficient rest, no matter how hectic the holidays get.
Tips for Maintaining Healthy Sleep
Create a Sleep-Friendly Space
Wherever you’re spending the holidays, make sure your sleep environment is supportive of rest. Keep the room cool, dark and quiet. If noise and light are unavoidable, use a sleep mask and a fan.
Prioritize Daylight Exposure
With shorter winter days, it’s easy to miss out on natural sunlight, which helps regulate your sleep-wake cycle. Spend time outdoors during the day, especially in the morning, to keep your body clock on track. Just 15 minutes is beneficial, more on overcast days!
Keep Moving
Physical activity can improve sleep quality and reduce stress. Take a brisk walk after meals, organize a family hike, or dance to holiday tunes—it all counts!
Say “No” When Needed
You don’t have to attend every event or say yes to every request. Protecting your downtime is necessary for managing stress and maintaining your energy.
Better Sleep is a Gift to Yourself
While the holidays are a time of giving, don’t forget to give yourself the gift of rest. Sleep isn’t a luxury, it’s essential to enjoying life to the fullest.
If you find that poor sleep is a recurring issue, this holiday season might be the perfect time to prioritize your sleep health. Whether it’s exploring treatment for a potential sleep disorder or simply tweaking your habits, we’re here to help.
Book a consultation with Sleep Therapeutics today and unwrap the gift of better rest.
