Holiday Sleep Struggles: Tips for Resting Well During the Festive Season
Key points
- Manage holiday stress with calming bedtime routines for better sleep.
- Adjust your sleep schedule when traveling to avoid jet lag.
- Create comfort in unfamiliar environments to reduce sleep disruptions.
- Avoid unhealthy habits like excessive alcohol for restful sleep.
The holidays are a time of joy, connection, and celebration, but they can also wreak havoc on sleep.
Between late-night gatherings, the stress of hosting, and the disruptions of travel, many find themselves struggling to get the rest they need.
Let’s explore not just the common culprits behind holiday sleep troubles but also practical and science-backed solutions to help you rest well during the most wonderful time of the year.
How the Holidays Impact Sleep
1. Stress and Overwhelm
Holiday stress comes in many forms—tight budgets, packed schedules, and family dynamics. Stress triggers the release of cortisol, a hormone that makes it harder to relax and fall asleep
- The Science: Studies show chronic stress reduces deep sleep, impairing physical and mental recovery
- Solution: Dedicate 10 minutes before bed to a calming routine. This could include deep breathing, journaling about what went well that day, or a short mindfulness meditation like RAIN (Recognize, Allow, Investigate, Nurture)
2. Travel and Jet Lag
Whether visiting family across the country or overseas, crossing time zones can disrupt your internal clock. Jet lag occurs because your body struggles to adapt to a new light-dark schedule, often leaving you feeling groggy or wired at the wrong times.
- The Science: Exposure to natural light at the right times can recalibrate your circadian rhythm
- Solution: If traveling westward, soak up morning sunlight; if traveling eastward, wear sunglasses in the morning and seek afternoon light. Taking melatonin about 30 minutes before bedtime in the new time zone can also help ease the transition.
3. Unfamiliar Environments
Sleeping in a guest room or hotel often triggers the “first-night effect,” where part of your brain stays alert in unfamiliar surroundings. This evolutionary response was designed to protect us from danger in new environments.
- The Science: Sleep studies show the left hemisphere of the brain remains more active in new settings
- Solution: Bring items from home, like a familiar pillow or blanket, to create a sense of comfort and familiarity. Aromatherapy with lavender oil can also promote relaxation
4. Irregular Schedules
Late-night parties, early-morning events, and disrupted routines can throw off your sleep-wake cycle. A shifting schedule confuses your body’s internal clock, leading to poor-quality sleep.
- The Science: Consistent sleep and wake times optimize the release of melatonin, the hormone that regulates sleep
- Solution: When staying up late, wake up close to your usual time and plan a short power nap (20–30 minutes) later in the day to recharge.
5. Unhealthy Holiday Habits
The holidays often bring indulgent meals and extra drinks. Alcohol, while initially sedating, disrupts REM sleep, while heavy meals close to bedtime can cause discomfort and poor sleep quality.
- The Science: Alcohol increases sleep fragmentation, and rich meals can trigger acid reflux, making restful sleep harder
- Solution: Limit alcohol intake to earlier in the evening and keep nighttime snacks light, such as a banana or a handful of nuts.
Storytime: A Familiar Holiday Sleep Struggle
Imagine this: You’ve just flown across two time zones to spend the holidays with family. After a late dinner filled with laughter and a couple of glasses of wine, you climb into a bed that’s not your own. But instead of drifting off, you lie awake, staring at the ceiling, your mind racing with thoughts of everything you need to do tomorrow.
The next morning, you’re groggy and irritable, and the cycle continues. Sound familiar? With a few adjustments, this scenario can be avoided or minimized.
Practical Tips for Better Holiday Sleep
1. Wind Down Without Screens
Avoid screen time for at least 30 minutes before bed. The blue light from devices suppresses melatonin, the hormone that signals your body it’s time to sleep.
- Alternative Activities: Read a book, journal about your day, or try a puzzle to unwind without screens.
2. Embrace Short Naps
If you lose sleep, don’t try to “catch up” by sleeping in for hours. Instead, take a short nap (20–30 minutes) in the early afternoon to recharge without disrupting your nighttime sleep.
3. Leverage Technology
Apps like Calm and Headspace offer guided meditations and sleep stories designed to help you relax and fall asleep faster.
4. Stay Active During the Day
Physical activity not only reduces stress but also improves sleep quality. A brisk walk after dinner can help your body wind down for the evening.
5. Hydrate Smartly
While staying hydrated is important, avoid excessive liquids in the hours leading up to bedtime to reduce nighttime trips to the bathroom.
Know When to Seek Help
If sleep struggles persist beyond the holidays, it might indicate a deeper issue like insomnia or sleep apnea. Seek professional help if:
- You frequently feel fatigued despite getting enough sleep.
- Snoring or breathing issues disrupt your rest.
- Sleep problems interfere with your daily functioning.
Conclusion
The holidays don’t have to leave you sleep-deprived and stressed. With a little planning and mindfulness, you can prioritize rest while still enjoying the festivities. Sleep is your foundation for joy, connection, and resilience, so treat it as an essential gift to yourself this season.
