Sleep and the Holidays

Frazzled parents frequently urge their children into bed with reminders that Santa is watching, and that he won't stop by until they're dreaming of sugar plums or something equally sweet. However, with all the hustle and bustle of getting ready for the season's delights, it often seems like sleep and the holidays just don't mix.

Sleep and the Holidays

According to a recent study from the University of Pennsylvania School of Medicine, 25 percent of Americans experience a bout of acute insomnia each year. That adds up to a lot of sleepless nights. The holiday season brings extra cheer and extra stress as people rush to accomplish additional tasks, travel to visit family, and face pressure to ensure that everything is merry and bright. The push to upset your diet with unusual alcohol or foods can be another stressor, and all that extra pressure can make getting a good night's sleep even tougher. Thankfully, there are some things that you can do to improve your odds of successful holiday slumber.

Make Sleep a Priority

With so much to do, it's easy to push sleep aside. You need to make it a priority. To make that easier, Real Simple suggests reminding yourself why sleep is important. After all, you won't be able to enjoy all the holiday fun if you're dragging from lack of sleep.

Maintain Your Normal Sleep Schedule

Merry-makers should try to maintain their normal sleep schedules whenever possible. Staying close to your normal schedule supports your established sleep-wake cycle, which helps to set the stage for better quality sleep when your head hits the pillow at night. How do you maintain your normal sleep schedule when there are holiday parties to attend? What if you're a guest whose temporary bedroom is someone else's couch? A few late nights now and then won't be too disturbing, but try to resume your normal routine when you can.

Pace Yourself

It's the season of always one more thing to do, so it's incredibly easy to get overwhelmed. However, you don't have to do everything. Remember that you're allowed to pick and choose. Pace yourself. Think about what you want to do. Then, block out times to accomplish your chosen tasks. Give yourself time to do what needs to be done, time to relax and enjoy the season, and time for essential self-care like sleep.

Mind Your Cup of Cheer

When it comes to topping up cups of cheer at holiday parties, the beverage of choice is often either alcohol or coffee. As the Sleep Health Foundation points out, neither option is great for your sleep. It's yet another way that sleep and the holidays don't seem to mix. However, it's also a pretty easy fix. When you're enjoying the evening's festivities, savor a cup of holiday cheer, then switch to a more slumber-friendly beverage.

Make Time to Unwind Before Bed

Tossing and turning and wondering why you can't sleep is a great way to raise your stress levels and keep yourself up. Instead, take an hour or so before you turn in to unwind and decompress. Take a warm bath, eat a light snack, listen to music, or read a book. Gentle stretching, deep breathing exercises, or meditation are good options too.

Find Reasons to Laugh

According to the Mayo Clinic, there actually may be something to the idea of medicinal laughter. Laughter prompts the release of endorphins, cools down your stress response, lowers your blood pressure, and decreases your heart rate. It also boosts circulation, reduces pain, enhances your oxygen intake, and assists with muscle relaxation. All of these factors combine to leave you feeling more relaxed and less stressed, so a good laugh may be the ideal way to shake off aggravation and regain your holiday happiness. As an added bonus, sharing a laugh is an excellent way to promote positivity. Good-spirited humor can ease tensions, build connections, and help make holiday memories that you'll be happy to share with your loved ones.

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