6 Tips for Optimising Your Sleep During the Festive Season
The Christmas period is a time of joy, connection and festivity for many. But it can also be busy and stressful for a whole variety of reasons, and you may find this starts to affect your sleep. In this post, I outline some of my top tips for preventing sleep problems during the festive season.
Please note: this post should not be taken as medical advice. If you have difficulty sleeping, please speak to your GP.
Did you know that it’s not just your evening routine that affects your sleep? Some factors that could affect your sleep during the festive season include:
Christmas parties, late nights & lie-ins
Changes to your routine, such as mealtimes
Travel and jet lag
Increased alcohol consumption
Stress
Change in environment
Fortunately, our bodies are clever. They will adapt to the inevitable changes and challenges that come with life as a human. Which brings me to my first tip…
Tips for Better Sleep Over Christmas
1 - Acceptance
It is totally normal for our sleep to adapt and change as we move through life. Remember that it is ok if your sleep changes slightly over the festive season. Allow yourself to have fun and know that it’s ok if you get a bit less sleep than usual. Worrying and changing your behaviour to compensate for sleeping badly only leads to moving further away from your normal sleep cycle.
Removing the resistance to not sleeping can also help. Paradoxically, embracing the idea of not sleeping and trying to stay awake, can actually help you to fall asleep. Remind yourself that “hopefully I’ll sleep, but if I don’t, that’s ok”. Your body is resting, which is valuable, even if you aren’t asleep.
2 - Keep to a Regular Wake Time
As much as possible, try to stick to a regular wake time in the morning. This is one of the most important things you can do to sleep well, as it helps regulate your body clock.
Although it can be tempting to lie-in or try to catch-up on sleep, this actually isn’t a great idea, even if you’ve slept badly. This is because an irregular wake time confuses your body clock and reduces your sleep pressure.
Sleep pressure is what makes you feel sleepy and it builds the longer you are awake. So by lying-in you reduce sleep pressure, delaying the following night’s sleep-onset. This can lead to your body clock getting confused and your sleep being less predictable.
Keeping to a regular wake time is even more important than having a regular bedtime. Waking up at the same time every day helps your body get into a healthy rhythm & will eventually lead to a regular sleep time too.
3 - Exposure to Sunlight
Another way you can help regulate your body clock is by getting outside in the morning and exposing your eyes to sunlight. Even on cloudy days, the intensity of light outside is much higher than indoors.
Viewing morning light can also help improve your mood, increase daytime energy and improve sleep quality.
Here are some ideas for how you might include time outdoors in sunlight in your routine:
Eat your breakfast outside
Go for a short walk when you get up in the morning
Have your morning coffee or snack break outside
Walk or cycle part of your commute to work
If you work from home, go for a short morning walk during the time that would otherwise be spent commuting
Of course, it goes without saying, please don’t look directly at the sun!
4 - Stress Management
It is totally normal to have short episodes, such as a few weeks, of difficulty sleeping. This is often related to brief periods of stress, anxiety or change in routine.
The festive season can be stressful for a variety of reasons, so it makes sense that your sleep might be affected. Through managing stress and anxiety, you can reduce the likelihood of any sleep issues becoming a chronic problem.
Stress management will look different depending on your situation and your individual preferences. Some people love breathing exercises, others prefer journalling or going for a run. Find what works for you. Below I have linked some resources you might find helpful.
Further reading: Unlocking Relaxation: 5 Barriers to Effective Rest and How to Overcome Them
Listen to the 10-minute guided relaxation I created for Happiful
5 - Allow Time to Unwind
It is important to allow our bodies to relax and unwind before expecting them to sleep.
I’m not saying you need to stick to a rigid routine. But if you’ve been at a party and are feeling wired, don’t immediately go to bed and try to force yourself to sleep. Give your body some time to unwind and go to bed when you’re actually tired and falling asleep, even if that’s a bit later than usual.
This will keep your body in the habit of associating your bed with being asleep, rather than awake.
6 - Be Aware of the Impact of Alcohol
Between work Christmas gatherings, New Year’s parties and mulled wine with friends, you may find yourself drinking more alcohol than usual over the festive season.
Although alcohol may help you get to sleep, it acts like a sedative, reducing the quality of your sleep and disrupting your sleep cycle.
But if you don’t want to avoid alcohol completely, what can you do to help reduce its impact on your sleep?
Alcohol affects everyone differently, so be aware of the impact it has on you as an individual and your sleep. The effects also depend on the amount of alcohol and how quickly it is consumed.
Avoid drinking too close to bed, to allow the alcohol time to be metabolised by your body. You may also find having a limit on the number of drinks you’ll have helpful.
It is important to stay hydrated as well. You may find it helpful to alternate alcoholic drinks with water, soft drinks or non-alcohol alternatives.
I hope this post has given you some actionable tips for better sleep during the festive season. Do feel free to pop me a message if you have any feedback or questions. You can find me on Instagram @therapywithamy_ , where I share more tips and insights.
References
Blume, C., Garbazza, C., Spitschan, M. (2019) Effects of light on human circadian rhythms, sleep and mood. Somnologie (Berl). 23(3), p.147-156.
Colrain, I. M., Nicholas, C. L., Baker, F. C. (2014) Alcohol and the Sleeping Brain. Handbook of Clinical Neurology. 125, p.415-431.
Drink Aware: https://www.drinkaware.co.uk/facts/health-effects-of-alcohol/lifestyle-effects/alcohol-and-sleep