Don't Let Insomnia Make You a Scrooge

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According to the American Academy of Sleep Medicine, around 28% of Americans[1] report that insomnia interferes with their everyday lives. Insomnia has many potential causes[2], including hereditary factors, medical conditions, lifestyle and poor sleep hygiene[3] practices. As well as causing daytime tiredness, insomnia can have a wide range of adverse health impacts[4], including weight gain, brain fog, physical and mental health problems[5], lowered immunity and an increased risk of heart attack[6]. Lack of sleep can also affect a sufferer's overall mood[7], often causing emotions such as irritability, frustration, sadness and anxiety.

While typically filled with plenty of joy, the holiday season can bring stress[8]. Negative feelings can be heightened by insomnia, creating even more tension and lowering moods. At a time when expectations run high and people tend to socialize more than usual, insomnia can also impact those around a sleep-deprived person; relationships[9] and friendships[10] can be impacted. Beating insomnia and getting plenty of quality sleep is vital for anyone wishing to make the most of the holidays. The following tips can help individuals wake up feeling more refreshed and have more fun over the festive period.

Be Diet Aware

Although the holidays typically go hand in hand with the odd overindulgence, a person's diet can greatly impact their sleep[11]. Good nutrition is vital for good rest; it's important to not let the holidays get in the way of eating well. Eating too late[12] in the evening can also make it harder to fall or remain asleep.

Several foods, including turkey, fish and white rice, actively promote sleep[13], and those with sleeping difficulties could try adding beneficial foods to their diet for a better night's rest. Conversely, caffeine[14], other stimulants and numerous foods[15], particularly when consumed later in the day, generally make sleep more elusive. Limiting alcohol[16] intake can also make for better sleep.

Take Vitamins and Minerals

Research indicates the importance of vitamins for healthy sleep[17]. Some studies suggest that deficiencies[18] in vitamins B, C and D can negatively affect sleep. Although it's essential year-round, winter is a prime time for people to fall particularly short on their vitamin D intake[19], thought to play a role in regulating the sleep hormone, melatonin[20]. Various minerals, such as zinc[21] and magnesium[22], may also promote sleep.

Exercise Regularly

Although important for sleep[23] at any time of the year, exercise routines can easily fall by the wayside over the busy holiday period. However, making time for workouts and winter sports can help people fight insomnia. Moreover, winter exercise has several more benefits[24], such as boosting the immune system, burning more calories and regulating fresh air intake. Exercise can also elevate the mood[25], allowing people to enjoy the holidays even more.

Reduce Stress

The holidays can bring lots of extra chores, social events and expectations, which can lead to increased stress. This stress can worsen or cause insomnia[26]. On the other hand, good planning can help to lower seasonal stress, which in turn reduces the risk of lying in bed with racing thoughts and panic about a long list of things to do.

Plan meals and travel ahead of time, including buying ingredients and booking tickets, and allocate plenty of time for finding the perfect gifts and wrapping them. Sticking to a realistic budget can help anyone who experiences financial stress. Seemingly small matters, such as planning outfits for events and scheduling in private time away from relatives, can further lower stress levels and increase the chance of better sleep.

Try a Sleep App

Over the holidays, many people travel and stay somewhere different to their norm, whether in a hotel or at a relative's home. A change in sleeping environment can disrupt sleep patterns[27], with unfamiliar sounds, uncomfortable beds and novelty among common causes of sleep issues in new settings. Those who struggle to sleep in a new place could try using a sleep app[28] to help them drift off or remain asleep.

These five tips can improve sleep over the holidays, creating a more pleasant experience for everyone.

References

1. AASM Sleep Prioritization Survey - Insomnia Impact on Daily Life
2. Cleveland Clinic - Insomnia
3. SoClean Blog - Everything You Need to Know About Sleep Hygiene
4. WebMD - How Insomnia Can Affect Your Health
5. National Library of Medicine - Insomnia and Its Impact on Physical and Mental Health
6. American College of Cardiology - Insomnia Tied to Greater Risk of Heart Attack, Especially in Women
7. National Library of Medicine - Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study
8. Harvard Medical School - Holiday Stress and the Brain
9. Sleep Talk Blog - Is Sleep Deprivation Affecting Your Relationships?
10. University of California - How poor sleep can ruin your social life
11. National Library of Medicine - Effects of Diet on Sleep: A Narrative Review
12. National Library of Medicine - Does the Proximity of Meals to Bedtime Influence the Sleep of Young Adults? A Cross-Sectional Survey of University Students
13. Healthline - The 9 Best Foods and Drinks to Have Before Bed
14. National Library of Medicine - Effects of caffeine on sleep quality and daytime functioning
15. Healthline - 6 Foods That Keep You Awake at Night
16. National Library of Medicine - Alcohol and the Sleeping Brain
17. National Library of Medicine - Vitamins and Sleep: An Exploratory Study
18. Medical News Today - Which vitamins can help you sleep?
19. National Library of Medicine - Vitamin D deficiency prevalence in summer compared to winter in a city with high humidity and a sultry climate
20. National Center for Complementary and Integrative Health - Melatonin: What You Need To Know
21. National Library of Medicine - Dietary Zinc Acts as a Sleep Modulator
22. Medical News Today - Does magnesium help you sleep?
23. Johns Hopkins Medicine - Exercising for Better Sleep
24. Live Life Get Active - 6 tips to keep you motivated in winter
25. Everyday Health - Why Exercise Boosts Mood and Energy
26. National Library of Medicine - The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders
27. Travel + Leisure - Why You Don’t Sleep As Well in a New Place — and What to Do About It
28. SoClean Blog - Top Sleep Apps for Improving Your Zzzs