The holiday season, while joyous, can often disrupt our sleep patterns. Changes in routine, travel, and festive indulgences can make restful sleep elusive. A recent CNET survey revealed that a significant 42% of U.S. adults experience sleep issues during the holidays, with millennials and Gen Z particularly affected.
Dr. Brian Licuanan, a California-based clinical psychologist and author of "How to Get Your Resisting Loved One Into Treatment," offers five valuable tips for improving sleep quality during this festive period.
1. Prepare for Sleep Disruptions When Away from Home
Traveling across time zones can significantly impact sleep. Dr. Licuanan advises adjusting bedtime according to the new time zone. If you're in a time zone ahead of your usual one, try going to bed earlier. Conversely, if the time zone is behind, delay your bedtime. When staying in unfamiliar environments, consider bringing earplugs or an eye mask to create a more conducive sleep atmosphere.
Bringing familiar sleep aids can improve sleep quality in new environments.
2. Mindful Consumption: Diet, Alcohol, and Exercise
Holiday feasts and celebrations often involve increased food and alcohol consumption. Dr. Licuanan emphasizes mindful consumption, as alcohol can disrupt sleep cycles, leaving you feeling groggy. Maintaining a balanced diet and regular exercise routine, even during the holidays, is crucial for promoting restful sleep.
Overindulging can negatively impact sleep quality.
3. Organize Your Thoughts for a Peaceful Mind
The busyness of the holiday season can lead to racing thoughts before bed. Dr. Licuanan suggests creating a to-do list for the following day to declutter your mind and promote relaxation. Writing down tasks can alleviate mental clutter and facilitate better sleep.
Organizing tasks can help calm a busy mind.
4. Open Communication with Your Partner
Relationship dynamics can also influence sleep quality during the holidays. Dr. Licuanan recommends open communication with your partner to manage expectations and share responsibilities. Distributing tasks, such as grocery shopping, gift wrapping, and airport pickups, can prevent one partner from becoming overwhelmed, fostering a more relaxed environment conducive to sleep.
Shared responsibilities contribute to a more peaceful holiday season.
5. Embrace Positivity and Enjoy the Season
Amidst the holiday hustle, Dr. Licuanan underscores the importance of maintaining a positive mindset. Practicing mindfulness and relaxation techniques can help manage stress levels, promoting both physical and mental well-being, which are crucial for sound sleep. Remember to prioritize gratitude and enjoy the festive spirit, as a positive outlook can significantly improve sleep quality.
Prioritizing a positive mindset is key to enjoying restful sleep during the holidays.
