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Dec. 5, 2024—Winter's long, dark nights can be a prime opportunity to get plenty of shut-eye. But when the holidays roll around, all of the hubbub can disrupt your sleep patterns. Thankfully, you can embrace the season while still getting your snooze time. These tips from the American Academy of Sleep Medicine, the National Sleep Foundation and the Centers for Disease Control and Prevention can help.

How the holidays impact sleep

It's a merry time of year—but it can also be busy and stressful. Festive gatherings and holiday travel can spell changes to your normal sleep schedule. The seasonal fun may also mean rich foods and indulgent drinks, which can make it harder to fall and stay asleep.

Stress factors in too. Most of us have mile-long to-do lists in November and December. You might also have kids or other family members visiting or feel crunched with end-of-year work projects.

Fewer daylight hours factor in too. Natural light helps sync your body's sleep-wake rhythm. Getting less of it this time of year could affect when your body gets sleepy.

Sound (sleep) advice

By making good sleep and your overall health a priority during the holidays, you'll wake up with more energy for the day ahead. Here are some things you can do.

Stick to your bedtime. It can be tough to go to bed on time when your holiday schedule is packed. But doing so whenever possible will help keep sleep disruptions to a minimum. Your bedtime should allow for seven to nine hours of sleep a night.

Be mindful of what you eat and drink. Both caffeine and alcohol can make it harder to fall or stay asleep when consumed close to bedtime. So can large meals.

Keep naps short. A power nap can refresh you when you're really wiped. Just keep it to 30 minutes or less. Avoid napping close to your bedtime too.

Use light to your advantage. Spend some time outdoors in the sunlight in the morning and afternoon. It will help you wake up and stay alert. At night, dim the lights in your home to help your body and brain settle down for a good night's sleep. Steer clear of screens—such as smartphones, tablets, computers and televisions—for at least an hour before bedtime.

Have a bedtime ritual. Make a cup of herbal tea, take a warm bath or simply sit quietly with your thoughts. It'll help you relax.

Create a sleep sanctuary. Ideally, your bedroom should be a haven of calm. A dark, cool and cave-like room will help you catch better ZZZs.

Talk with your doctor if you have been having sleep trouble for a while or if you think you might have seasonal affective disorder (SAD), which is a form of depression. Together, you can come up with a plan to get the rest you need.

Sources

• American Academy of Sleep Medicine. "Time to Hibernate? 34% of U.S. Adults Say They Sleep More During Winter." https://aasm.org/survey-results-adults-sleep-more-during-the-winter/.
• Centers for Disease Control and Prevention. "Help for the Holidays: Preventing Fatigue, Violence and Stress in Retail." https://blogs.cdc.gov/niosh-science-blog/2023/12/01/holiday-retail-2023/.
• National Sleep Foundation. "Good Light, Bad Light and Better Sleep." https://www.thensf.org/good-light-bad-light-and-better-sleep/.
• National Sleep Foundation. "'Happy Holidays' Means Being Your Best Slept Self." https://www.thensf.org/being-your-best-slept-self/.
• Sleep Foundation. "Travel and Sleep." https://www.sleepfoundation.org/travel-and-sleep.