The holiday season is upon us! No matter which holiday you celebrate, you’re likely gearing up for time spent with loved ones. With traveling, cooking, hosting, gift buying, and more, it’s no question that the holiday season can be a busy one.
Despite the busyness, your sleep health should not take the backseat. Good sleep matters for your overall well being, so it’s important to prioritize it, especially during the holidays. At Aeroflow Sleep, we know it can be difficult to sleep well with so much going on. That’s why we’re sharing 5 helpful sleep tips, so that you can get the rest you need and enjoy this season to the fullest.
IN THIS ARTICLE:
Why Do I Struggle To Sleep During The Holidays?
Does Holiday Stress Impact My Sleep?
Does Holiday Travel Make Me Lose Sleep?
How Do I Get Better Sleep This Holiday Season?
How Can I Bring These Sleep Tips Into The New Year?
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Why Do I Struggle To Sleep During The Holidays?
You may struggle to sleep during the holidays for a number of reasons. You may be stressed about having to interact with that one family member—you know the one. Or, maybe you’re traveling and not sleeping in your own bed. Or, maybe you’re playing the host, having everyone in your space. No matter your circumstance, it is not uncommon to struggle to get good, quality sleep during the holidays.
Does Holiday Stress Impact My Sleep?
Yes, your holiday stress can impact your sleep. In fact, the American Psychological Association says it works both ways: stress can lead to poor sleep quality, just as much as a lack of sleep can lead to stress. With the holiday season in full swing, it’s likely you have many stressors at play.
For example, if your never ending to-do list is causing you to lay awake at night, that can result in not enough sleep. Not only this, but that lack of healthy sleep can compound and lead to more stress, creating an endless cycle, especially if you can’t get away from a house full of guests at your house (or, by being a guest elsewhere.)
Does Holiday Travel Make Me Lose Sleep?
Holiday travel can significantly impact your sleep, too. According to the Sleep Foundation, travel can disrupt your normal sleep habits and ultimately lead to poor quality sleep as a result of increased fatigue, jet lag, or changes in routine.
Whether by plane, train, or car, travel can cause both mental and physical stress on the body, which can ultimately make it more difficult to fall asleep. In addition to this, if you change time zones while traveling, jet lag can throw off your circadian rhythm and make it challenging to get a good night’s sleep.
Helpful Tip! If you are traveling for the holidays and you have sleep apnea, don’t forget to bring your CPAP supplies with you. Though you may think, “it’s just a couple of nights,” it only takes one night without your PAP therapy to re-trigger your sleep apnea symptoms. Not sure how to travel with your PAP supplies? Head on over to our Traveling with CPAP Guide.
How Do I Get Better Sleep This Holiday Season?
So, how do you take care of your mental health and put a stop to the stress? Keep reading for a few healthy suggestions, because the answer you’ve all been waiting for is here! Check out these 5 tips on how to sleep better during the holidays:
1. Stick To A Routine
The National Sleep Foundation (NSF) recommends setting a sleep schedule during the holiday season. What this looks like is having a consistent bedtime routine each night and ensuring that you go to sleep and wake up at the same set time each day. This is a helpful way of making sure you are giving your body enough time to get the rest that you need!
When setting your sleep schedule, keep in mind that NSF also says, “Most adults need 7-9 hours of sleep, while children and teens need 8-11 hours of sleep.”
2. Practice Healthy Eating Habits
Both eating in excess and eating sugary foods can negatively impact your sleep. With holiday parties, it's easy to overeat and to indulge in sugary treats. Instead, be mindful of your eating habits, because they can make it more difficult to get a good night’s rest.
If you have sleep apnea in particular, there are certain foods you should avoid, like dairy or red meat, because they will worsen your symptoms. Though there are foods that can negatively impact your sleep apnea, there are also foods that can help; one of Aeroflow Sleep's Medical Advisory Board Members, Dr. Monique May, suggests six foods that can help with sleep apnea on our blog.
3. Limit Alcohol
Alcohol can seriously mess with your circadian rhythm and sleep quality. While alcohol is a depressant and may cause sleepiness, drinking alcohol before bed can disrupt your sleep cycle and actually cause you to wake up during the night.
If you can’t sleep during the holidays, drinking alcohol is not going to be your best bet. Instead, try taking melatonin. And, if you notice regular sleep issues beyond just the holidays, be sure to reach out to your doctor, especially where alcohol is involved.
ALCOHOLICS ANONYMOUS HOTLINE: 1-800-662-4357
4. Watch Your Naps
After your holiday feast, it’s likely that you’ll feel the need for a nap. While naps aren’t necessarily a bad thing, don’t nap right after eating, and when you do choose to nap, limit your naps to 15-20 minutes.
For our sleep apnea patients, be sure to use your APAP, BiPAP, or CPAP machine while napping. Though it may be tough not to give into that late afternoon snooze, this tip will ultimately help you sleep better through the night, regardless of your sleep disorder or lack thereof.
5. Monitor Stress Levels
As mentioned above, stress can greatly contribute to sleep issues during the holidays, and throughout the year! Dr. Kristen Knutson said, in a recent CNN article, “Calming strategies can include a relaxing transition before going to sleep in which you could take a bath, meditate, or listen to soothing music.”
In addition to these strategies, journaling and exercise are other recommended activities that can decrease stress levels. But the bottom line is this: your mental health impacts your overall wellness, so if you notice an increase of stress or sleep deprivation, it is once again important to let your doctor know.
How Can I Bring These Sleep Tips Into The New Year?
These sleep tips do not apply to just the holidays; they are true for all times of the year! The best way to bring these tips with you into 2024 is to prioritize your wellness, so in a season of giving, don’t forget to give your body the rest it needs!
If you think you or a loved one may have a sleep disorder, like sleep apnea, do not hesitate to reach out to your doctor. You may be surprised to hear the results and want to learn more about our program, navigating CPAP through insurance. So, from the team at Aeroflow Sleep, we wish you a wonderful holiday season filled with joy, love, and of course, rest!
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About the Author
Emily Callahan is a former educator turned marketing professional who is passionate about helping others. She is a skilled content writer, and she enjoys making complex information easier to understand. She is interested in using tools like writing and social media to not only educate, but to also help others feel and live better too. In her free time, she enjoys spending time with her friends and family, being outside, and reading.
Information provided in blogs should not be used as a substitute for medical care or consultation.
References
“Stress and Sleep.” American Psychological Association, American Psychological Association, 1 Jan. 2013, www.apa.org/news/press/releases/stress/2013/sleep.
Sunni, Eric, and Anis Rehman. “Travel & Sleep: Potential Sleep Disruptions & Tips.” Sleep Foundation, Sleep Doctor Holdings, 10 Mar. 2023, www.sleepfoundation.org/travel-and-sleep.
“Sleeping Well during the Holidays.” National Sleep Foundation, National Sleep Foundation, 13 Dec. 2021, www.thensf.org/sleeping-well-during-the-holidays/.
LaMotte, Sandee. “Don’t Ruin Your Slumber during the Holidays. Try These Sleep Expert Tips.” CNN, Cable News Network, 24 Nov. 2022, www.cnn.com/2022/11/23/health/holiday-sleep-problems-wellness/index.html.
