Debunking the sleep myth during the holidays. Hint: disruption!
Most of the data about Holiday sleep disruptions is based on surveys, more perception than objective data. For the first time, an objective multi-year study of more than 1 million nights of sleep compares the two weeks containing Christmas and New Year’s to the first two weeks of December. This Sleeptracker.ai study shows how the season impacts our sleep patterns, often leading to sleep loss and disrupted routines. Here’s a comprehensive look at how the holidays affect our sleep and what we can do to maintain healthy sleep habits during this festive time.
Impact of Holidays on Sleep: On average, people spend 6.6% more time awake in the middle of the night over the December holidays than normal. This sleep disruption is even more pronounced on New Year’s Eve, with individuals spending 8.2% more time awake in the middle of the night than normal. We also see the highest average heart rate of the year, a full 2.2 bpm higher than earlier in the month.
Reasons for Sleep Disruption: Several factors contribute to holiday-related sleep issues.
Altered Eating and Drinking Habits: There is a 19% increase in adults reporting alcohol usage during the holidays, which can lead to poor sleep quality.
Less Exercise: There is a 6% decrease in adults reporting exercising, including an 11% decrease in reports of intense exercise, losing the benefits of exercise on sleep
Busier Schedules: Holiday events, late-night gift wrapping, and travel can disrupt regular sleep routines
Changes in Environment: Sleeping in unfamiliar places like hotels or guest rooms can affect sleep quality.
Tips for Better Sleep During the Holidays:
– Maintain a Consistent Sleep Schedule. Try to go to bed and wake up at the same time each day, even during the holidays. This consistency helps regulate your body’s internal clock.
– Create a Relaxing Sleep Environment.
– Keep your bedroom cool (between 60-68°F), dark, and quiet.
– Use your bedroom primarily for sleep to maintain a strong sleep association.
– Mind Your Diet
– Limit caffeine intake, especially in the evening.
– Avoid heavy meals close to bedtime.
– If you choose to drink alcohol, do so earlier in the day and stay hydrated.
– Prioritize Physical Activity.
– Get outside for fresh air and natural light daily.
– Practice relaxation techniques like deep breathing or journaling before bed. Use the 4-2-4-2 breathing rule: Inhale for 4 seconds, hold for 2, exhale for 4, hold for 2, or some other popular technique.
By implementing these strategies, you can ensure you get the rest you need during the holiday season. This will allow you to enjoy the festivities while maintaining your health and well-being.