Reducing Stress and Sleeplessness During the Holidays

While time off is typically seen as relaxing, the holiday season can also prove quite stressful for many people. Think travel delays, hectic family visits, and fighting busy malls. But, we also still have work, money and other sources of stress–all of which can quickly pile up.

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Research from the American Psychological Association Verified Source American Psychological Association (APA) Collaborative organization for psychologists across the country. View source found that overall, people enjoy the holiday season. However, more than half also report increased fatigue, stress, and irritability, with higher rates amongst women. Top stressors include limited time and money, gift giving, family, sticking to diets, and travel.

Remembering to prioritize your own well-being during the holidays not only makes it easier to cope with stress, in also helps prevent it and make the season more enjoyable.

Why Sleep is Important for Happier Holidays

Business health platform Virgin Pulse surveyed people on holiday habits. They found 46% of people reported worse sleep during the holidays, between busy schedules and plenty of stress. Sleep and stress have many interconnections, and sleep quality plays a role in things like food choices and mood as well.

46% of people reported worse sleep during the holidays.

Without adequate sleep, research shows people may experience higher levels of stress, find daily tasks more difficult, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source have reduced ability to regulate emotions, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source get in more fights, and even have a diminished sense of humor. It’s easy to see how this combination might make someone less than cheery during holiday gatherings.

Tired people are more likely to reach for high-calorie, high-fat foods, also not ideal if you’re trying to stick with healthy eating.

Another good reason to sleep? Getting good sleep helps your immune system stay strong and reduces your vulnerability to common colds– a big plus during the winter.

Essentially, when you stay well-rested, your brain better manages stress and makes healthy decisions. Not to mention, you generally look and feel your best, too.

The Role of Exercise and Nutrition

One of the biggest stressors for Americans during the holidays remains to gain weight, according to a 2014 Consumer Reports survey. They found that 37% of people worry about packing on extra pounds (second only to crowds and lines).

The holiday bulge is a well-known phenomenon during a season that brings plenty of sweets and rich meals, as well as less time for the gym. The Virgin Pulse survey also found that over half of respondents report difficulty maintaining healthy eating and exercise habits during the holidays.

Sticking with your exercise routine helps with stress management. Eating nutritious food can also reduce susceptibility to stress. Both healthy eating and regular exercise also support quality sleep.

You may not have the opportunity to make it to the gym, but walks and small workouts when traveling prove better than nothing. Even a 10-minute cardio or quick stretch session a few days a week still provides stress-reducing benefits.

Small moves like packing healthy snacks when traveling (baby carrots and nuts are a good pair) and being mindful of portion sizes during big meals helps maintain good nutrition for sleep. Also, consider watching caffeine intake, and making sure you’re drinking enough water throughout the day. Little things can go along way toward feeling your best.

Making Time for Yourself

In addition to making time for sleep, staying active, and eating well, a few other ways to manage and reduce holiday stress include:

• Plan out holiday meals and gift-giving in advance to limit last-minute pressure. Enlist family members to help when needed.
• A survey from the travel website Orbitz found that nearly half of people aim to reduce stress by planning holiday travel and activities in advance. Allow your family plenty of time to pack so you can get a good night of sleep before traveling. use a checklist to avoid surprises, and set out early so hiccups and delays won’t derail your day.
• When gatherings start to feel stressful, make time to take a break in a quieter area of the house. Pop on headphones for a quick escape with a favorite podcast or song. Or, take a walk to get some mood-boosting sunshine. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source
• Schedule some “you” time at the beginning or end of each day. Stretch, journal, watch a favorite show, or decompress in your preferred way.

When you feel holiday stress building up, having a couple of go-to tools can be very helpful. Try proven relaxation techniques like deep breathing or mindful movement such as stretching. These strategies help with holiday stress. And, regular practice brings year-round benefits for your brain, physical well-being, sleep, and more.