Insomnia & the Holidays: Keeping Your Sleep in Mind This Season

Do you spend less time asleep during the holiday season than at other times of the year?

Logistics may be partly to blame. Who has time to rest when there are presents to wrap and cookies to bake, on top of your usual responsibilities? And if your social life ratchets up during December, you may have less time to sleep by default: Between office holiday parties and your friends’ festive gatherings, you may stay out late more often than normal… and you may drink more sleep-disrupting alcohol at this time of year, which makes it harder to get a good night’s rest.

It also isn’t uncommon to find yourself lying awake in bed with anxious thoughts during the holiday season, when you’d normally be sleeping soundly. You may be wondering things like: How are you going to afford to pay for the gifts that you just put on your credit cards? Will you be able to finish your work project before going on vacation, or will you have to bring your laptop along and miss out on some of the fun? Can you squeeze in all of the cooking and cleaning necessary to properly host a holiday meal, with everything else on your plate? Some people may toss and turn for hours, worrying about problems like these.

If you suffer from insomnia during the holiday season – whether you have trouble falling asleep or getting back to sleep if you awaken in the middle of the night – making conscious changes to prioritize sleep or de-stress may help you get better-quality rest.

#### Why sleep should be a priority:

Adults should sleep for at least 7 hours each night. People who don’t get enough rest may be more susceptible to catching colds, gaining weight and driving while drowsy. You’re also more likely to be in a sour mood and have trouble recalling information, and you may increase your risk of high blood pressure, heart disease or diabetes.

When you get enough sleep, you’ll feel more energetic and like your usual self. You’ll think and react more quickly than when you’re sleep-deprived. Your body will be poised to fight infections, and your risk of conditions like diabetes and heart disease should return to normal.

#### How to prioritize sleep

Even if you’re tired and know that you should go to sleep, you may have trouble honoring your bedtime during the frenetic holiday season. Try these ideas to ensure that you get enough rest throughout December and into the New Year:

*\ Rethink your schedule. If you’re staying up late every night to get things done, find ways to make things easier for yourself. Can you shop online instead of heading out to the stores after dinner? Can you ask your partner to help you wrap presents or hang decorations? Can you combine activities, like writing holiday cards while watching your seasonal favorite films? Can you let go of time-consuming traditions that don’t resonate anymore? Grant yourself enough time to sleep, instead of striving for perfection. If you don’t, you’ll be too exhausted and grumpy to enjoy the holidays.

\ Consider your bedtime. Maybe you’ve gotten a coveted invitation to your friend’s Christmas Carol-oke party or you’re about to buy tickets to an evening performance of The Nutcracker. Before automatically saying yes to every activity on your holiday wish list, think about the start and end time of each event. You might make an exception for an occasional late-night occasion, but if you stay out past bedtime every night, you’ll feel worn. Your body operates optimally when you go to bed and wake up at the same time every day, so try to be home at bedtime, especially on weeknights. You don’t have to miss all of the fun if you plan well: Wow everyone with your rendition of “Jingle Bell Rock,” listen to some of the other karaoke performances and leave early enough to get into bed on time. \ Taper off on calories. You’ll sleep more soundly if you stop eating two or three hours before bedtime. If you’re at a holiday gathering, don’t nibble on appetizers and desserts all night, or you may have trouble nodding off later. It’s also wise to avoid alcohol in the hours before bedtime since you’re more likely to awaken in the middle of the night after imbibing. At social gatherings, sip any alcohol early in the evening, avoid caffeinated beverages and finish eating well before bedtime. Toward the end of the evening, focus on catching up with old friends or meeting new people. \ Avoid midday naps.* When you’re tired all the time, your instinct may be to catch up on sleep in the middle of the day. But napping for too long in the afternoon can throw off your sleep cycle, making it harder to fall asleep at the usual hour. An occasional nap for 20 or 30 minutes is okay, but don’t make a habit of it.

#### How to relax and fall asleep when you’re stressed or anxious

You might be getting into bed at the usual hour, but you may not be able to fall asleep. If stressful thoughts are keeping you up, these strategies may help you settle down:

*\ Exercise during the day. You’re more likely to fall asleep more quickly and get better-quality sleep if you do physical activity on a regular basis. Going to the gym or taking a walk daily may help to ease insomnia. Don’t slack off on exercise when you get busy or stressed during the holiday season; a few minutes of activity during the day may do wonders for you at night.

\ Add relaxation time to your schedule. If you’re feeling stressed, plan for relaxation time every day, and honor the appointment like you would a work meeting. (15 or 30 minutes should be sufficient.) Do something that you know helps lower your stress levels. Some people may listen to music. Others may practice deep-breathing techniques designed to help relieve stress, or they may employ mindfulness meditation. Consider adding an aromatherapy element to your relaxation time, with a scent that may help to lower stress, such as lavender or citrus. \ Follow a relaxing bedtime routine. You can alert your brain and body that it’s time to wind down for bed with comforting signals like dimmed lights, hot showers, and soft music. This makes it easier to fall asleep at bedtime, even among people with insomnia. Turning off your TV and setting aside your smartphone at least an hour before bed can help, too, because the blue light that screens emit mimics daylight, which counteracts the signals that it’s time to sleep. \ Write down your worries.* Sometimes, getting your thoughts out on paper and seeing your words in front of you can help to get a nagging worry out of your head. It may help you realize that your problem isn’t as big as you’d envisioned, or it may inspire you to think of different solutions, instead of focusing on the worry itself. This technique can also help if you’re worried about forgetting the important things that you have to do tomorrow; writing a to-do list should keep those ideas from swirling in your head all night.