Expert Insights: How Holidays Impact Your Rest

Christmas and the general holiday season is a time full of happiness, laughter and fun – but also late nights and a lack of routine! Our regular sleep habits are often disrupted at this time of year, but maintaining a healthy sleep pattern is vital for improving our overall well-being. So what can we do about it? First of all, sit back and relax with a mug of something warm, and see what the experts have to say about the festive sleep struggle…

Why do we struggle to sleep during the holidays?

There are plenty of reasons why we might not sleep as well over the Christmas period – and it’s important to note that if you do find it harder to sleep at this time of year, you’re not alone! Dr Seeta Shah, our sleep advisor and member of Panda London sleep expert panel says:

“The holiday season often disrupts our sleep due to changes in routines, late night gatherings, and increased stress from planning on travelling”.

And this is true; we have a lot more social obligations during the festive season, gifts to buy, places to be and so on. All of this can lead to a disrupted routine and of course, more stress.

There are other reasons you might struggle to sleep at Christmas, too. Exposure to bright lights (we’re looking at you, Christmas tree…) can really mess with your melatonin production, disrupting your sleep-wake cycle. Rich food and increased alcohol consumption also stop the body from sleeping well, so do bear this in mind as you tick all those parties off the list.

This time of year is stressful for everybody – whether you have family problems, financial issues or social anxiety, there is always something to worry about. But it’s also incredibly exciting: finding a gift you just know they’ll love, or catching up with friends you’ve not seen in a while. And as we know, stress and excitement have a major impact on sleep. It’s only natural that you might find it more difficult to drift off in December!

The science behind holiday sleep disruption

Your circadian rhythm, or sleep-wake cycle, is really important – this is key to helping you get a good night’s sleep, all year round. And during the holidays, it can really get thrown off! Circadian rhythm is all about the 24 hour cycle your body goes through, generally being awake during the day and sleeping at night. By sticking to a consistent routine in terms of waking up and going to bed, you can help keep your circadian rhythm in check.

But during the holidays, that often goes right out of the window! Parties and socialising can lead to late nights, which throws off your routine and disrupts your normal sleep-wake cycle.

You might be too overstimulated to sleep, especially if you’ve been surrounded by bright Christmas lights that slow down the production of melatonin – the sleepy hormone.Stress (whether it be family, finances, shopping or simply not having enough time to do everything you feel you need to do) messes with your hormones, too, which can again disrupt your usual circadian rhythm.

How to maintain a healthy sleep schedule during the holidays

If you want to really enjoy the holidays, you want to make sure you’re well rested and not feeling lethargic. If you’re not getting enough sleep, you won’t enjoy the festivities as you’ll feel grumpy, exhausted and slow. Dr Seeta says:

“To maintain a consistent sleep schedule during the holidays, prioritise going to bed and waking up at the same times, even if your days are packed”.

And this is really important, as it will allow you to keep that circadian rhythm in line – leading to better, more fulfilling and restful sleep. It might not be easy to get to bed on time with all of the Christmas parties, late nights getting the presents wrapped and so on, but sticking to your normal routine as much as possible will really help. Here are some of our top tips for maintaining good sleep hygiene during the festive season…

• Set boundaries – say no to partying if you think an early night would be more beneficial
• Prioritise downtime to avoid stress
• Use your alarm clock or app to help you wake up at your usual time
• Add some yoga, meditation or journaling to your routine to aid relaxation
• Make use of sleepy teas or calming music to help you sleep
• Limit how much alcohol and rich food you consume

On that last one, Dr Seeta notes:

“Avoid overindulging in food, caffeine and alcohol close to bedtime, as they can disrupt your sleep”.

It’s all a balancing act, between having fun and getting enough rest!

How festive travel can affect sleep – and how to adapt

Christmas and the holidays are a time when a lot of us travel more than usual. Whether you’re going to visit family in other countries, going home from university or staying with friends for the holiday, you might end up in another timezone or just find yourself staying somewhere unfamiliar. This can mean you don’t sleep as well, due to not having home comforts or just feeling stressed and tired from physically travelling to another location.

If you’re travelling somewhere that might lead to jet lag, try to adjust your schedule a little before you go by changing your meal times and bedtime, and ensure you’re well rested before you travel. Once the jet lag has kicked in, there are a few things you can do to mitigate it: expose yourself to natural daylight by spending time outdoors, take short naps (20-30 minutes) early in the afternoon, and eat lighter meals. Staying active can help, too, and make sure you adopt local time immediately!

Adapting to new environments can be tough, but remember this is only temporary and it’s worth it to spend time with loved ones at Christmas. Take some home comforts with you – your comfiest slippers and your favourite pyjamas, for example. And of course, if your pillow at home is as good as our Hybrid Bamboo Pillow, you’ll want to make sure you pack that… This will help you sleep better, as it will feel comfortable and familiar.

Creating a festive sleep sanctuary

If you’re staying at home during the festive season, there is plenty you can do to ensure your bedroom is a haven during this busy time of year. You want a comfortable sleep environment, conducive with a good night’s sleep!

But how? First of all, make sure your bedroom is dark and quiet. No twinkly Christmas lights, no matter how pretty they are – and keep your curtains closed in the evening too. Turn those Christmas films off at a reasonable time to ensure you’re not getting too much blue light exposure, and light some festive candles to create some nice ambience. Just remember to blow them out before you go to sleep, of course.

If your space is cold during the winter, invest in a small space heater or make use of your central heating to ensure the room is warm and cosy at bedtime. Your bedroom should be between 15.5 and 20°C as this is the ideal temperature for sleeping. You can regulate your body temperature further by using breathable bamboo bedding; it’s thermoregulating to keep you feeling cosy during the festive season, and it looks so stylish too. With kids’ bamboo bedding available too, you can help make sure they’re fast asleep by the time St Nick comes down the chimney…

Quick festive sleep tips for busy schedules

If you want the speedy sleep takeaways to help you sleep better this Christmas, here they are:

• Stick to a consistent bedtime routine
• Wake up at a reasonable time
• Limit exposure to bright lights
• Plan for naps if needed
• Add some mindfulness and relaxation into your routine
• Limit consumption of rich food, caffeine and alcohol 

Make rest a priority this festive season

The best advice of all this Christmas is to just be present and enjoy it – try not to stress about things you can’t control, and don’t forget to make memories. But at the same time, do your best to keep your sleep health in check by sticking to your normal bedtime routine, getting enough sleep, and not letting the festivities take priority over your well-being. With our tips and Dr Seeta Shah’s expert advice, you should be well on your way to a restful festive period. Explore our luxurious Panda bamboo bedding collection to help you sleep soundly (and in style) during the festive season – because good sleep really is the best gift you can give yourself.

FAQ

1. How can late night holiday celebrations impact sleep quality?

Staying up past your usual bedtime can interrupt your circadian rhythm (or sleep-wake cycle) making it harder to drift off. Less sleep also means you’ll feel more tired the following day.

2. What are the best ways to maintain a consistent sleep schedule during the holidays?

Set boundaries where needed – it’s okay to say no to yet another social engagement. And use your alarm to make sure you’re getting up at your usual time.

3. Why does alcohol and heavy food disrupt sleep patterns?

Food and alcohol can impact your hormones, lead to acid reflex, cause digestive strain and spike your blood pressure, all of which lead to interrupted sleep.

4. How can I reduce holiday stress to improve my sleep?

Introduce mindfulness to your routine through meditation, yoga or journaling. Also remember that Christmas is one day of the year, and it’s about the people – not the presents, food and other external factors.

5. What are tips for sleeping well while travelling during the festive season?

Use an eye mask, bring your own pillow, or other home comfort, and mitigate potential jet lag by staying hydrated and adopting local time ASAP.

Fact-checked by: Dr Seeta Shah