The Hidden Sleep Disruptor of the Holidays
With the holidays comes a packed schedule filled with late-night shopping, marathon cooking sessions, decorating and parties. These festive activities are a wonderful opportunity to spend time with family and friends, but they can wreak havoc on your sleep in several ways. The increase in activities during the holiday season increases exposure to artificial blue light1, especially at night. Brightly lit stores, office and house parties, and even the colored lights strung for decorations can be problematic for your sleep.
Late-Night Festivities: How They Trick Your Body's Internal Clock
Spending more time exposed to blue light isn't the only culprit affecting your sleep. All those late nights push your natural circadian rhythm2 out of sync. Getting fewer hours of sleep than you are used to, or changing your normal sleep schedule, are both issues for sleep health.
The Science of Blue Light and Melatonin
Most people have a circadian rhythm cycle of about 24 hours, with night owls clocking in at slightly longer and early birds a little shorter. The main problem with blue light exposure is it tricks your brain into thinking it's still daytime and stops the production of melatonin3. This is your body's natural hormone that keeps your circadian rhythm on track and helps you fall asleep. Darkness triggers melatonin, so increased light causes problems. Blue light is especially troublesome, suppressing melatonin production for double the time as green light. The blue light emitted by decorative lights has the same effect as TVs and phone screens.
Even Short-Term Disruptions Impact Sleep Quality
Your circadian rhythm can get knocked out of balance in as little as a day, meaning that a string of late nights and blue light exposure can profoundly impact your sleep quality. You may start to notice these common signs of sleep deprivation4:
- Daytime sleepiness
- Fatigue
- Insomnia
- Difficulty staying asleep
- Poor quality rest
- Irritability
- Headaches
- Slower reactions times
- Difficulty thinking
Long-term sleep problems can lead to physical and mental health problems. It's important to quickly address disruptions and get your sleep back on track.
Tips to Protect Your Sleep During the Holidays
Fortunately, there are some simple sleep hygiene5 steps you can take to protect your sleep quality even at the height of the holiday rush. Some helpful tips include:
- Limit screen time before bed.
- Dim lights after sunset.
- Exercise regularly.
- Create a calming bedtime routine to encourage melatonin production.
- Reserve your bedroom for sleep.
- Make your bed comfortable.
- Keep electronics and holiday lights out of the bedroom.
- Avoid consuming food, caffeine, or alcohol close to bedtime.
Following these suggestions and practicing common-sense behaviors like sticking to your normal sleep schedule whenever possible can help you get quality sleep.
Enjoy the Holidays Without Sacrificing Sleep
Don't let holiday celebrations ruin your sleep. By staying mindful of your light exposure and festive schedules you can maintain a healthy balance and continue to enjoy restful, restorative sleep throughout the holiday season.
References
- Harvard Health - Blue light has a dark side
- Everyday Health - Everything You Need to Know About Circadian Rhythms and How They Affect Sleep
- NIH - Melatonin: What You Need To Know
- Cleveland Clinic - Sleep Deprivation
- Sleep Foundation - Mastering Sleep Hygiene: Your Path to Quality Sleep
