Getting a good night’s sleep in the midst of all the hype can be a bit more difficult. Holidays
With changes in routine, diet and possibly time zones, getting quality sleep can be difficult.
According to a CNET survey, nearly 42 percent of American adults struggle with sleep problems during the holiday season.
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The survey found that more than half of millennials and Gen Xers said their sleep quality was significantly affected during the holidays.
Dr. Brian Lekvanen, a board-certified clinical psychologist in California, told Fox News Digital that there are a number of reasons Sleep may be disturbed.including medical and mental health conditions, diet, alcohol use and other lifestyle behaviors, such as screen exposure.
A survey found that 42 percent of American adults struggle with sleep problems during the holiday season. (iStock)
Spending the holidays at someone else’s house or experiencing changes in wake/sleep routines can also affect sleep quality, she said.
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Licuanan, author of “How to Get Your Resisting Loved One into Treatment,” offers the following five tips on how to improve sleep during the holiday season.
1. Prepare to sleep away from home.
Especially for those who are. Traveling across time zonessleep schedules will likely be affected.
“Try to adjust accordingly,” advises the expert. “If you’re in a time zone ahead of your usual time, consider going to bed earlier, as you may fall asleep sooner.”
One expert suggests bringing earplugs or a sleep mask when sleeping away from home. (iStock)
“If you’re in a time zone behind your usual, try to delay your bedtime so your body gets enough sleep.”
If you’re staying as a guest in someone’s home or hotel, it can be helpful to bring some tools to help ensure a good night’s sleep.
To improve your sleep, do this activity before bed, experts recommend
This could include earplugs or eye masks, Lekvanen said, which are “good ways to simulate the silence and darkness in your home.”
2. Be aware of changes in diet, alcohol and exercise
As many people as possible. Eat and drink More than usual during the holidays, Licuanan advises to be mindful of consumption.
Exercise routines are also likely to change during this time.
“[Alcohol] This can disrupt certain stages of sleep, making you feel tired the next day,” said the expert. (iStock)
“[Alcohol] It can disrupt certain stages of sleep, causing you to feel irritable and tired the next day.”
“Make time for exercise and Healthy eating habitsBecause it will help you relax and promote better sleep.”
3. Be organized
According to Licuanan, staying organized during the busy holiday season can help keep the mind from racing before bed.
She recommends making a list of things or tasks that need to be done the next day to organize your thoughts.
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“Writing things down can help you feel more relaxed and clear out extraneous and unnecessary thoughts that can disturb your sleep,” Lekvanan said.
Experts say that sticking to what needs to be done can promote better sleep. (iStock)
4. Communicate with your partner.
Balancing relationships Unwanted stress and sleep disturbances can also occur during the holidays.
To prevent unnecessary hiccups, Licuanan encourages open communication with your partner about vacation expectations.
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“Divide responsibilities, so one person isn’t overwhelmed with things to do,” she advises.
“Such activities might include buying groceries, wrapping presents, picking up family members at the airport or entertaining guests.”
Dividing responsibilities between partners can prevent one person from becoming overwhelmed and promote more restful sleep. (iStock)
5. Stay positive and have fun.
While the holidays can be full of potential stress, Lekvanen recommends practicing mindfulness and relaxation techniques to get a good night’s sleep afterward.
“Constant social gatherings, travel and spontaneous activities can all do the trick. Increasing stress levels” he said.
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“Managing stress levels with mindfulness and relaxation techniques can help ensure you are relaxed. Physically and mentally To better achieve good, restful sleep.”
Licuanan encouraged all holidaymakers to stay positive, have fun and try to enjoy the season.
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“Although the holidays can present stress levels, it’s important to be grateful and remember the positive things in life, as a positive mindset can reduce stress, which can improve sleep quality,” he added. will.”