Getting Quality Sleep During the Holidays
The holidays, while filled with joy, can make getting a good night’s sleep challenging. Factors such as diet changes, routine disruptions, and guest accommodations often contribute to sleep difficulties. According to a recent CNET survey, around 42% of U.S. adults experience sleep issues during this festive time.
Dr. Brian Licuanan, a board-certified clinical psychologist, highlights that medical conditions, diet, and lifestyle choices can all influence sleep quality. He suggests that adjusting sleep routines and preparing for holidays away from home can be crucial for maintaining sleep health.
1. Prepare to Sleep Away From Home
Travel often disrupts sleep schedules. Dr. Licuanan advises adjusting your sleep patterns ahead of time. If you’re heading to a place in an earlier time zone, try to go to bed earlier. Conversely, if you’re moving to a later time zone, delay your bedtime.
2. Be Mindful of Changes in Diet and Alcohol Consumption
With holiday feasts often comes an increase in consumption of food and alcohol. Dr. Licuanan emphasizes watching what you eat and drink, as excessive amounts—particularly alcohol—can interfere with sleep stages.
3. Stay Organized
A chaotic mind can hinder sleep. To combat late-night racing thoughts, write a to-do list for the next day. ‘This tactic can help empty your mind of unnecessary distractions,’ says Licuanan.
4. Communicate with Your Partner
Managing holiday responsibilities can lead to stress in relationships. Openly discussing plans and sharing tasks can alleviate burdens. Dr. Licuanan recommends clearly dividing responsibilities to avoid overwhelming anyone in the partnership.
5. Maintain a Positive Attitude and Enjoy the Festivities
While the holidays can increase stress levels, focusing on positive aspects and practicing mindfulness can help maintain mental equilibrium and improve sleep quality. Celebrating gratitude and the joy of the season contributes to a better mindset, according to Dr. Licuanan.
In conclusion, sleep may be harder to come by during the holidays, but with some proactive strategies, you can ensure that you make the most out of the festive season while still getting the rest you need.
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