While the holiday season is often filled with fun and is a time when families and friends prioritize quality time together, the holidays can also cause stress[1] and anxiety. From hosting events and traveling to picking out the perfect gifts, decorating and creating enticing meal plans, the festive season typically brings lots of additional planning and social obligations. Worry and stress can negatively impact sleep, reducing people's enjoyment[2]of the holidays and being harmful to overall health[3]. Additionally, those who live in colder climates, especially people with a sleep disorder, can face winter-related issues[4] on top of regular holiday pressure. We've put together these fun tips for prioritizing sleep well-being to help you make the most of this year's festivities while feeling refreshed and full of seasonal cheer.
Day 1: Make a Note – You're sure to have lots on your mind for the holidays. Jot down anything you think of before closing your eyes so you don't lie in bed mulling things over — you can take care of plans tomorrow!
Day 2: Limit Caffeine – Although many people know that drinking coffee, cola or other caffeine-containing products can stop them from falling asleep[5], lots underestimate how early their last drink should be. Many experts recommend quitting caffeine at least 8 hours before bedtime[6].
Day 3: Try a Sleep App – Sleep apps[7] can help you improve sleep quality by allowing you to monitor your sleep patterns, fall asleep faster or remain asleep longer.
Day 4: Drink Chamomile Tea – Chamomile tea has several health benefits[8], including promoting sleep by increasing drowsiness[9]. Try a cup before bed to drift off quicker.
Day 5: Set a Sleep Schedule – No matter your holiday plans, try to go to bed at the same time[10] each night. A sleep schedule can enhance sleep quality, support the circadian rhythm[11], boost energy levels and improve health. Try it for the month and see how it goes!
Day 6: Read a Book in Bed – Swap your phone or tablet, which can hinder sleep[12], for a good old-fashioned book in bed. Reading books at bedtime has various benefits[13], including reducing stress, promoting good sleep and relieving tension.
Day 7: Take Magnesium – Magnesium supplements may help your brain and body to relax[14] — just what you need for a good night's rest.
Day 8: Get in Some Exercise – Many studies show links between exercise and good quality sleep[15]. Try including extra physical activities each day — start small, perhaps with a 15-minute daily walk.
Day 9: Watch When You Eat – It's the holidays, so eat and enjoy — just not before bedtime! Give your body enough time to digest your food and don't eat for a couple of hours[16] before sleep.
Day 10: Darken Your Windows – Hang a heavy curtain in front of your window or invest in blackout curtains to reduce light in your room. This can regulate melatonin production and support the sleep-wake cycle[17].
Day 11: Try Aromatherapy – Dab some soothing lavender or sage oil[18] on your pillow or your body's pulse points[19] (such as the wrists, chest or inner elbows), or diffuse calming scents throughout the bedroom.
Day 12: Wear Earplugs – Block out sleep-disturbing sounds, such as a snoring partner[20], traffic, pets[21] and partying neighbors, with earplugs.
Day 13: Reduce Fluids Near Bedtime – Don't drink too much before bed. It will help you avoid middle-of-the-night trips to the bathroom!
Day 14: Check Your Room Temperature – Sleeping in an environment that's too hot or cold[22] can impact sleep quality. The ideal room temperature for sleep tends to be around 65 degrees Fahrenheit[23], though older adults usually sleep better in slightly warmer rooms[24].
Day 15: Freshen the Air – Using an air purifier[25] in the bedroom can reduce allergens and odors, both of which can make it more challenging to sleep well.
Day 16: Replace Your Pillows – Good pillows are crucial for good sleep[26]. Give yourself a holiday treat that also helps you sleep and invest in the best pillows[27] for your sleep style.
Day 17: Check Your Mattress – As with pillows, a good mattress[28] is important for a good night's slumber. If your mattress is past its best, take time to look into what a replacement costs and where you could shop once the holiday rush is over.
Day 18: Switch Up Your Sleep Position – Try sleeping in a different position[29] to reduce sleep disruptions and increase high-quality sleep.
Day 19: Get Enough Sleep – Most adults need at least 7 hours[30] of restful sleep each night for optimum health. Try going to bed a little earlier to give yourself a chance to clock up enough sleeping hours. Limit daytime naps to around 20 minutes[31] to avoid disrupting your nighttime sleep patterns.
Day 20: Bask in Natural Night – When the days are cold and gloomy, spending time in sunlight can be difficult. However, natural light can benefit the circadian rhythm and help you sleep better[32]. Bundle up warm and get outside for at least 15 minutes each day, preferably in the morning[33].
Day 21: Organize Your Bedroom – Reducing clutter and tidying up your bedroom[34] can enhance calm, reduce stress, and help you sleep more soundly.
Day 22: Limit Alcohol – We know it's the holidays, but watching what you drink can significantly improve your sleep quality. Although alcohol may send you to sleep faster, it disturbs your sleep[35] throughout the night. Each glass makes a difference!
Day 23: Stick to Sleep Therapy – No matter how busy your seasonal calendar is, don't be tempted to ditch your sleep therapy[36], even just for a few nights.
Day 24: Get Up – If you wake in the middle of the night and can't get back to sleep within about 20 minutes, get up! This prevents your mind from associating your bed with wakefulness[37]. Do something relaxing and return to bed once you feel sleepy again.
Day 25: Keep a Sleep Diary – Start tracking your sleep[38] to understand the quality of sleep you normally get. This can guide you when it comes to making positive changes for the new year ahead!
Try out these tips for better sleep over the festive season, and happy holidays!
References
- SoClean Sleep Talk - How to Manage Stress During the Holiday Season
- SoClean Sleep Talk - Don't Let Insomnia Make You a Scrooge
- Healthline - The Effects of Sleep Deprivation on Your Body
- SoClean Sleep Talk - Surviving Winter with a Sleep Disorder
- National Library of Medicine - Effects of caffeine on sleep quality and daytime functioning
- University of Michigan - When to stop drinking alcohol, water or caffeine before bed for better sleep
- SoClean Sleep Talk - Top Sleep Apps for Improving Your Zzzzs
- Medical News Today - What are the benefits of chamomile tea?
- National Library of Medicine - Chamomile: A herbal medicine of the past with bright future
- National Sleep Foundation - Setting a Regular Sleep Schedule
- National Institute of General Medical Sciences - What are circadian rhythms?
- National Library of Medicine - The effect of smartphone usage at bedtime on sleep quality among Saudi non- medical staff at King Saud University Medical City
- WebMD - The Benefits of Reading Before Bed: 6 Reasons Why You Should Pick Up Your Book Before Bed
- Healthline - Does Magnesium Help You Sleep Better?
- Medical News Today - What to know about exercise and insomnia
- Cleveland Clinic - Is Eating Before Bed Bad for You?
- Healthnews - Sleep Science: Can Sleeping in a Dark Room Help You Live Longer?
- Healthline - Which Essential Oils Promote Better Sleep?
- NurseTogether - Pulse Points And How To Find Them
- SoClean Sleep Talk - Is Snoring Unhealthy?
- SoClean Sleep Talk - Do Pets in Your Bed Affect Sleep Quality?
- National Library of Medicine - Effects of thermal environment on sleep and circadian rhythm
- Healthline - What Is the Best Temperature for Sleep?
- Healthline - Scientists Say This is the Best Temperature for a Good Night's Sleep
- SoClean Sleep Talk - Five Reasons Your Home Needs an Air Purifier
- National Library of Medicine - Improving the quality of sleep with an optimal pillow: a randomized, comparative study
- SoClean Sleep Talk - How to Choose the Perfect Pillow
- Cleveland Clinic - A Good Night’s Sleep Starts With a Good Mattress
- SoClean Sleep Talk - Guide to Healthy Sleep Positions
- National Library of Medicine - How Much Sleep Is Enough?
- Mayo Clinic - Napping: Do's and don'ts for healthy adults
- Wiley Online Library - Daytime light exposure is a strong predictor of seasonal variation in sleep and circadian timing of university students
- WebMD - Get Morning Light, Sleep Better at Night
- SoClean Sleep Talk - Organize Your Bedroom for Higher Quality Sleep
- National Library of Medicine - Alcohol and the Sleeping Brain
- SoClean Sleep Talk - Top Hacks for Improving Your Sleep Therapy Experience
- WebMD - Can’t Sleep? When to Just Get Out of Bed
- SoClean Sleep Talk - How and Why to Track Your Sleep
