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Combat Festive Fatigue with These Expert Tips

how to treat fatigue

Thinking about Christmas? You might want to consider how it can impact your sleep, so that you can plan ahead. 

Rex Isap, sleep expert at Happy Beds, shares practical advice to help you enjoy the festive season to its fullest—without sacrificing a good night’s rest. From making smarter choices at the dinner table to embracing affirmations and movement, these tips will ensure you feel rested and ready for the season.

Why does the festive season impact your sleep? 

Christmas traditions, from indulgent meals to festive drinks, can significantly impact your sleep. Heavy dishes like buttery potatoes and rich stuffing can slow digestion, leading to discomfort. 

Sugary desserts can cause blood sugar spikes, followed by crashes that leave you restless rather than relaxed. 

Alcohol interferes with your REM sleep and causes dehydration, while caffeine from after-dinner coffee or chocolate lingers in your system and affects your ability to sleep up to six hours before rest.

So, how do you enjoy the festive season without losing sleep? 

Four ways to combat festive fatigue, according to a sleep expert 

Happy Beds‘ resident sleep expert, Rex Isap, shares his top tips for combatting festive fatigue.

1.Perfect the post-meal nap

A post-meal nap is tempting, especially if it was large and carb-heavy. 

Rex explains: “When we eat a lot of carbohydrates, our bodies produce more serotonin, making us feel relaxed and sleepy. Combine this with a busy morning of cooking and socializing, and it’s no surprise we’re ready for a nap.”

However, Rex advises keeping naps short and early in the day.

He says: “Napping too late or for too long can disrupt your natural sleep cycle. Aim for a 20–30 minute nap before 3 PM for an energy boost without affecting your nighttime sleep.”

Longer naps increase the risk of experiencing sleep inertia, along with the grogginess and disorientation you feel after being abruptly woken from deep sleep.

2.Get outside and stretch your legs

A post-meal walk is more than an opportunity for conversation – it can help you sleep, too. 

Rex explains: “Exercise is a great way to boost endorphins which are responsible for regulating our circadian rhythms – our body’s natural clock, which tells us when it’s time for sleep. 

Endorphins can also impact the type of sleep you’re in, such as slow-wave sleep and rapid eye movement (REM) sleep. Both are important for good quality sleep. Plus, if you decide to go on a post-meal walk this will aid digestion, supporting a better sleep.”

Whether you head outside for a relaxed stroll, or take on a more ambitious walk, staying active during the festive season is a simple but effective way to improve your sleep. 

3.Laugh with friends and family to increase endorphins

One of the best parts of the festive season is the time spent with your loved ones. Sharing stories, laughter and memories at the dinner table not only strengthens bonds but also promotes relaxation.

Socialising with family and friends naturally reduces stress by raising oxytocin levels—often called the ‘bonding hormone’—which helps create feelings of calm. Laughter is another powerful sleep booster, as it lowers cortisol levels (the stress hormone) and releases endorphins, relaxing both the body and mind.

By spending cherished time with your loved ones, you’re likely to feel less anxious and more ready to wind down when the day comes to an end.

4.Use positive affirmations to promote relaxation

Christmas is the perfect time to embrace positive affirmations, which can also improve your sleep quality. Research shows that practicing positive self-talk, whether through journaling or meditation, boosts self-esteem and promotes relaxation.

Before bed, repeat three to five affirmations, such as “I am loved,” “I am capable,” or “I am at peace.” This simple practice can help you unwind, shift your focus to uplifting thoughts, and fall asleep faster.

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