Trouble sleeping during the holidays? 5 secrets of a better sleep

Getting a good night’s sleep can be a little more challenging amid the hustle and bustle of the holidays.

With changes in routine, diet and potentially time zones, quality sleep can be difficult to achieve.

About 42% of American adults have trouble sleeping during the holiday season, according to a CNET survey.

More than half of millennials and Gen Zers said their sleep quality was significantly affected during the holidays, the survey found.

Dr. Brian Licuanan, a board-certified clinical psychologist in California, told Fox News Digital that there are a number of reasons sleep can be disrupted, including medical and mental health conditions, diet, alcohol intake and other lifestyle behaviors. such as screen exposure. .

Spending the holidays at someone else’s house or experiencing a change in a normal wake/sleep routine can also affect sleep quality, he said.

Licuanan, author of “How to Resist Your Loved One in Treatment,” offered the following five tips on how to improve sleep during the holiday season.

1. Prepare to sleep away from home

Especially for those traveling across time zones, sleep schedules are likely to take a hit.

“Try to adapt accordingly,” suggested the expert. “If you’re in an earlier time zone, consider going to bed earlier, as you may feel drowsy sooner.”

“If you’re in a later time zone, try delaying your bedtime to allow your body to generate enough sleep.”

If you’re staying as a guest at someone’s home or in a hotel, it can be helpful to bring some tools to ensure a good night’s sleep.

That could include earplugs or eye masks, Licuanan said, which are “good ways to replicate the quiet and darkness you might have in your home.”

2. Be aware of changes in diet, alcohol and exercise

Since many people may eat and drink more than usual during the holidays, Licuanan advised to be careful about the amount of consumption.

Exercise routines are likely to change during this time as well.

“[Alcohol] it can disrupt certain stages of sleep, leaving you feeling groggy and tired the next day,” he said.

“Make time for exercise and healthy eating habits, as this will help you relax and promote better sleep.”

3. Stay organized

Keeping organized during the busy holiday season can help prevent your mind from racing before bed, according to Licuanan.

He recommended making a list of items or tasks you need to do the next day to organize your thoughts.

“Writing things down can help you feel more relaxed and banish extra and unnecessary thoughts that can disrupt your sleep,” Licuanan said.

4. Communicate with your partner

Balancing relationships during the holidays can also cause unwanted stress and disrupted sleep.

To prevent unnecessary hiccups, Licuanan encouraged having an open dialogue with your partner about holiday expectations.

“Divide responsibilities so that one person is not overwhelmed with things to do,” he advised.

“Such activities may include grocery shopping, gift wrapping, picking up family members at the airport or providing entertainment for guests.”

5. Stay positive and have fun

While the holidays can be filled with potential stressors, Licuanan suggested practicing mindfulness and relaxation techniques to nurture a good night’s sleep later.

“Constant social gatherings, travel and spontaneous activities can increase stress levels,” he said.

“Managing your stress levels with mindfulness and relaxation techniques can help ensure you are physically and mentally relaxed so you can better achieve good, restful sleep.”

Licuanan encouraged all revelers to stay positive, have fun and try to enjoy the season.

“Although the holidays can present a level of stress, it’s important to remember things like gratitude and the positive things in life, as a positive mindset can reduce stress, which is likely to improve sleep quality,” he added. .