Sleigh Your Sleep: Holiday Hacks for Restful Nights
The holiday season brings joy and celebration, but it can also disrupt our sleep patterns. Between late-night festivities and bustling days, maintaining a good sleep routine is key to making the most of this special time. Whether you’re hosting guests or enjoying some much-needed downtime, following a few simple strategies can help ensure you wake up refreshed and ready for all the holiday fun. Let’s explore how to safeguard your sleep amidst the season’s excitement!
The Importance of Restful Sleep
Getting quality sleep during the holidays can be a challenge for some people. Holiday parties, family dinners, local events, and other activities that keep you up later can wreak havoc on your body’s circadian rhythm—the physiological processes of all living things within 24 hours. Sunlight and temperature play key roles in the circadian rhythm, and shorter daylight hours and lower temperatures put our sleep-wake cycle at a disadvantage as we head into the holiday season.
We rely on our natural cycle to ensure that we get quality sleep so we’re rejuvenated in the morning. When our rhythm is out of sync, we can experience:
- Inadequate Sleep Duration: Most adults need at least 7 hours of sleep per night, according to the CDC. Less than 7 hours can raise the risk of cardiovascular disease, mental health challenges, high blood pressure, Type 2 diabetes, and obesity.
- Hindered Immunity: Sleeping for less than 6 hours per night can make you four times more likely to get a cold. You definitely don’t want to spend the holidays stuck in bed.
- Cognitive Decline: People who are sleep deprived can experience impaired decision-making and slower reaction times. Drowsy drivers are responsible for around 100,000 traffic crashes each year, many of which occur during the holiday season.
- Metabolic Disruptions: Poor sleep disrupts the hormones that regulate hunger. It can become harder to feel full, leading to overeating and weight gain—two common concerns during the holidays.
Hacks for Holiday Sleep
Before you settle into the festive spirit, let’s explore strategies that will help you and your guests enjoy restful nights and vibrant days filled with holiday cheer. From embracing power naps to optimizing your sleep space, these tips will help you recharge for all the memorable moments ahead. So, let’s dive in and discover how to keep the holiday hustle from stealing your sleep!
Establish a Holiday Sleep Schedule
Holiday guests can shake up even the best bedtime routine. Go to bed and wake up at the same time every day—even on weekends. Yes, it’s the holidays, but use an alarm clock if you’re struggling to wake up after late-night activities. Consistency helps regulate your circadian rhythm.
Embrace Power Naps
Would you believe that a quick 10 to 30-minute nap can work wonders for your mind and body? It’s true! Commonly called power naps, short bursts of sleep can enhance your mood, reduce fatigue, and improve your alertness. It’s important not to go over the 30-minute threshold, as you risk entering into deep sleep and might experience sleep inertia when you wake up. Sleep inertia can cause drowsiness, disorientation, and slow reaction times.
Daytime napping isn’t for everyone. When you time it right (between 1 p.m. and 3 p.m.), stick to less than 30 minutes, and have a cozy spot for dozing, you can wake up ready to make more holiday memories for the rest of the day. Can’t nap? Make sure you get a little sunlight in the morning. Sunlight helps regulate your body’s internal clock, making it easier to fall asleep at night—and you’ll wake up feeling more alert.
Create a Sleep-Conducive Environment
Optimize sleep spaces to give you and your guests the best chance at a great night’s sleep. Hang blackout curtains and gather accessories such as eye masks, earplugs, headphones, and noise machines to reduce light and noise. Use aromatherapy scents like lavender and chamomile to enhance relaxation.
Unplug Before Bedtime
Holidays are the perfect time to take a break from devices. Instead of checking your email every hour or scrolling social media, make memories with family and friends that you might not see regularly. Although you should do this year-round, make a plan to turn off screens an hour or two before bedtime. Don’t give in to the temptation to check your email one last time, which can send your brain into a problem-solving mode. Read a book, listen to music, or journal about your day instead.
The blue light from screens can negatively affect your sleep by interfering with melatonin production. Your body naturally produces melatonin at night, helping keep your circadian rhythm in check. Blue light immediately before going to bed can make it harder to fall and stay asleep. Put your phone in another room if the temptation is too much for you to handle. Your mind and body will thank you in the morning!
Prevent Dryness
Did you know that cold air is drier than warm air? It’s true! Dry air can cause chapped lips, itchy skin, scratchy throats, and dry noses—all of which can make it harder to get adequate sleep. Use a whole-house humidifier or set one up in your bedroom to moisten your nasal passages. Drink plenty of fluids and take warm showers or baths (not hot). Be sure to apply lotion after bathing or washing your hands to keep your skin moisturized sufficiently.
Get Chilly
No, we don’t mean hitting the slopes or making a snowman. While you probably want your house cozy and warm during the day, a lower bedroom temperature is more conducive to sleep. Keep your circadian rhythm on schedule by lowering your bedroom temperature to 65-67°F.
Sleep Well
Navigating the holiday season doesn’t have to mean sacrificing your sleep. By implementing these simple strategies, you can safeguard your sleep and wake up rejuvenated for all the festivities. Prioritize rest during this bustling time so you can fully enjoy every moment with family and friends.
