How to Sleep Better This Christmas?

As we deck the halls and trim the tree, it's no secret that the holiday season brings a whirlwind of joy, celebration, and perhaps a touch of chaos.

While visions of sugarplums may dance in all of our heads, the reality is that the Christmas holidays often bring in a season of disrupted sleep, heightened stress levels, and a flurry of travel plans. And for therapists supporting clients through this period, while juggling our own commitments, these challenges can feel doubly present, if that's even possible. The holiday season, despite its festive charm, tends to disrupt our sleep patterns. Research indicates that many individuals experience a decrease in sleep duration and quality during the Christmas holidays. Why? Partly due to the combination of late-night festivities and increased social engagements, partly due to the stress of meeting holiday expectations. The mix of both can leave us tossing and turning when we should be nestled all snug in our beds. Additionally, studies suggest that the added pressure of travel during the holidays can further contribute to sleep disturbances and elevated stress levels. Therapists will recognise how often these themes show up in sessions at this time of year.

Navigating the Holiday Hustle: Managing Overwhelm and Family Gatherings

In the midst of the Christmas hustle, it's not just the twinkling lights and carollers that can create chaos; the sheer volume of social interactions, family gatherings, and the pressure to spread cheer can leave us feeling overwhelmed. Research suggests that the holiday season often brings an increase in stress levels due to the increased social demands we face. The abundance of family gatherings, while joyous in essence, can at times expose us to individuals we may find challenging or draining. This applies just as much to those of us holding space for others as it does to the clients we support.In the spirit of maintaining your mental well-being and, consequently, ensuring a good night's sleep, it's crucial to establish boundaries and prioritise self-care during the holidays. If the idea of mingling with certain family members causes anxiety, consider setting realistic expectations for yourself. Politely decline invitations when needed, opt for shorter visits, or create quiet moments for yourself during gatherings to recharge.

Moreover, having an exit strategy or a trusted friend or family member to confide in can be invaluable. Communicate openly with your loved ones about your need for balance and self-care, ensuring that your holiday experience remains positive and fulfilling. Remember, ’tis the season to be jolly, but it's equally important to safeguard your peace of mind and prioritise your well-being throughout all the festivities. For therapists, modelling this balance can also serve as powerful permission-giving for our clients. So, as we navigate this merry and bright season, let's explore practical solutions to ensure that your nights are filled with peaceful dreams rather than restless worries.

Five Sleep Tips for the Holiday Season

1.Establish a Festive Bedtime Routine

In the hustle and bustle of the holidays, it's easy to let bedtime routines fall by the wayside. However, maintaining a consistent sleep schedule is crucial for a good night's rest. Create a festive bedtime routine that signals to your body that it's time to wind down. Whether it's sipping on a cup of caffeine-free tea, indulging in a holiday-themed book, or listening to calming music, find activities that help you relax. Make your bedtime routine a cherished part of the holiday season and remember such routine needs to be soothing, calming, relaxing. Reading the news or replying to emails in bed does not qualify I'm afraid.

2. Limit Stimulating Screens Before Bed

We all get it! Those holiday movie marathons are hard to resist. However, the light emitted by screens can keep our brains more stimulated than we'd like to admit. To ensure a restful night, power down your electronic devices at least an hour before bedtime. Instead, opt for a warm bath or cosying up with a good old-fashioned paperback. This simple switch will help your brain transition into sleep mode, leaving you more relaxed and ready for a silent night.

3. Tame the Holiday Stress Monster

The holiday season often brings joy, but it can also unleash a 'stress monster' that wreaks havoc on your sleep. Combat stress by incorporating mindfulness techniques into your daily routine. Try deep-breathing exercises, meditation, mindfulness, or gentle yoga to help calm your mind. Additionally, make a to-do list to organise your tasks and prioritise what truly needs to be done. By managing stress, you'll pave the way for a more peaceful and rejuvenating sleep experience. These grounding strategies are also wonderful tools to pass on to clients who struggle to switch off at this time of year.

4. Watch Your Festive Feast Timing

While indulging in a holiday feast is one of the season's delights, the timing of your last meal can impact your sleep. Large or rich meals right before bedtime can lead to discomfort and indigestion, making it harder to fall asleep. Aim to finish your last holiday nibble at least two to three hours before bedtime. If you're feeling peckish closer to bedtime, opt for a light, sleep-friendly snack like a small serving of nuts or a banana. Your digestive system will thank you too.

5. Create a Sleep-Inducing Environment

Transform the room you sleep in into a sleep haven by paying attention to your surroundings. Keep the room cool, dark, and quiet—ideal conditions for a restful slumber for most of us. While considering your own bedroom, you can invest in blackout curtains to block out intrusive holiday lights and consider using earplugs or a white noise machine to drown out any festive noise outside. Ensure your mattress and pillows provide the support you need for a comfortable night's sleep. By curating a sleep-inducing environment, even while you're away, you'll set the stage for a holiday season filled with restorative rest. Therapists supporting clients through travel-related stress or disrupted routines may find this tip particularly helpful to recommend.

Final Thoughts

So, there you have it, Sleep Enthusiasts, my five tips to bid farewell to Christmas sleep and stress troubles. As you navigate the holiday season, remember that prioritising your sleep is the key to enjoying the festivities to the fullest. And to my fellow therapists: may these reminders support not only your clients’ wellbeing, but your own.