The holiday season, while brimming with laughter and celebration, can sometimes feel like a high-wire act of stress and sleepless nights.
Amid the cheer of decking the halls, planning festive feasts, and traveling to be with loved ones, our routines often unravel, leaving our well-being compromised. The dreams of relaxing by the fire or spending magical moments with family can quickly give way to the reality of disrupted sleep and heightened stress.
As a sleep therapist and the creator of the Sleep Better. Perform Better program, Denise has seen first-hand how these challenges manifest during the festive season. In the next few paragraphs, we will unpack some common culprits that steal our restful nights and look at five practical strategies to help you reclaim calm and quality sleep, even during the busiest time of the year.
From traveling long distances to see loved ones, juggling packed schedules, and navigating the emotional dynamics of family gatherings, the season can sometimes leave us feeling overwhelmed and drained. The good news? With a little planning and mindfulness, you can manage sleep and stress to fully enjoy this magical time of year.
The Silent Toll of Festive Celebrations
The joy of late-night gatherings, shopping marathons, and holiday movie binges can take a toll on your sleep quality. Research highlights a notable drop in sleep duration for many during the holiday season, thanks to altered routines and elevated social commitments.
The compounded stress of fulfilling holiday expectations only adds to the challenge, leaving us longing for rest but struggling to achieve it.
Traveling to see loved ones further exacerbates this issue, as time zone shifts, unfamiliar sleeping environments, and the sheer exhaustion of being on the move disrupt our circadian rhythms. Sleep doesn’t have to be another casualty of the holidays, though—it’s possible to maintain balance with the right strategies.
How about Traveling Without Losing Sleep?
Holiday travel is exciting, but it can disrupt your sleep in significant ways. Between changing time zones, sleeping in unfamiliar environments, and the physical toll of travel, staying rested can be tricky. Here’s how to manage:
- Prepare Your Body for Time Changes: Gradually adjust your sleep schedule in the days leading up to your trip to align with your destination’s time zone.
- Create a Travel-Friendly Sleep Kit: Pack essentials like an eye mask, earplugs, and a neck pillow to make sleeping en route or in a new setting more comfortable.
- Stick to a Wind-Down Routine: Even if your environment changes, maintaining familiar pre-bedtime rituals, like reading or listening to calming music, can signal to your body that it’s time to rest.
- Hydrate Wisely: Drink plenty of water during your travels, but avoid caffeine and alcohol, which can interfere with sleep.
The Emotional Stress of Family Gatherings
Navigating the emotional complexities of family reunions can be as challenging as juggling holiday logistics. While reconnecting with loved ones is often heart-warming, interactions with difficult relatives or strained relationships can heighten stress levels. Such encounters can leave you feeling mentally drained, negatively impacting your sleep quality.
Creating boundaries is a powerful act of self-care during this time. Shorten visits when needed, step outside for a moment of calm, or carve out personal time during the festivities. Remember, advocating for your mental well-being isn’t selfish—it’s necessary to maintain your joy and energy during the season.
Tips for Avoiding Overwhelm During the Holidays
The flurry of activities, shopping, and social engagements can leave even the most cheerful holiday enthusiast feeling burned out. To keep stress at bay:
- Set Realistic Expectations: You don’t have to attend every event or fulfil every request. Prioritize the traditions and gatherings that bring you joy and say “no” to the rest.
- Carve Out Quiet Time: Balance festive moments with solitude. Whether it’s a short walk, a few minutes of meditation, or journaling your thoughts, these moments of calm can help you recharge.
- Delegate When Possible: Share the workload. Whether it’s meal prep, decorating, or organizing, involve others to lighten your load.
Overcoming Overstimulation means Pacing Yourself
Holiday lights, music, and crowded spaces can be a sensory overload for many, leading to stress and fatigue. To manage overstimulation:
- Plan Restorative Breaks: Schedule quiet downtime before and after events to recover from social or sensory intensity.
- Create a Comfort Zone: Whether it’s a cosy corner in your home or a designated quiet room at a family gathering, having a retreat can help you unwind.
- Practice Grounding Techniques: Deep breathing, progressive muscle relaxation, or focusing on a soothing object can bring you back to the present moment when overstimulated.
This holiday season, give yourself the gift of peace and rest. By managing sleep and stress, you’ll not only feel better but also create space for more meaningful connections and joyful memories.
Mindfulness: Your Holiday Superpower
Incorporate mindfulness into your daily routine to reduce stress and improve sleep:
- Practice Gratitude: Start or end your day by reflecting on three things you’re grateful for. Gratitude can help shift your focus from stress to positivity.
- Meditate: Even five minutes of meditation can calm a racing mind and enhance sleep. Apps like Calm or Headspace offer guided sessions tailored to the season.
- Focus on the Moment: When you find yourself feeling overwhelmed, bring your attention to your surroundings. Notice the sights, sounds, and scents of the holidays to ground yourself.
New Perspectives on Holiday Self-Care
Beyond these practical steps, consider the holidays as an opportunity to prioritize yourself. Engage in reflective activities, such as gratitude journaling, to centre your thoughts and focus on the positives. Gratitude can elevate your mood and improve your mental well-being, laying the groundwork for better sleep.
Additionally, view this season as a chance to build new habits that outlast the holidays. By embracing healthier sleep routines and stress management techniques now, you’ll be equipped to handle challenges in the new year with confidence and resilience.
By Denise Iordache, sleep therapist & founder JoySpace Therapy https://www.joyspacetherapy.com/
