Sleep is one of the places in life where you can experience stress.
Sleep stress can happen at any point in your life, but it is not unusual for it to show up during the holidays. There are a lot of wonderful things about this time of year, and yet, some of those things can be sources of anxiety that lead to stress.
There are all the family gatherings, but the dynamics in your family may be less than inviting. There are lots of parties and other events, but it is hard to keep up with all of them while you are working full-time and shopping and decorating. And if you are the person who is responsible for planning any of these events, there are all the details that have to be taken care of. One of the things that gets lost in the midst of all that happens this time of year is your regular pattern of sleep.
Sleep is one of the things you need to survive, and a consistent pattern of good sleep is a major contributor to physical, mental, and emotional health. So here are some ways to deal with holiday sleep stress.
Plan Ahead
Yes, there is a lot of planning and preparation that goes into all of these holiday activities, but you don’t have to do them all the days right before they happen. Some aspects of these activities can be done weeks ahead of time. Go ahead and plan the theme of the party or the menu for the meal. Holiday products start showing up in stores after Halloween, so you can purchase decorations and other things you will need for your gathering. And don’t be afraid to ask for help from family or friends; you don’t have to do it all yourself.
Keep Your Normal Sleep Routine
Perhaps you are spending time with family and friends that you haven’t seen for months, even years. It might be tempting to stay up much later than usual to catch up. You can prevent some of the sleep stress of this time of year by sticking, as much as you can, to your normal sleeping routine.
Some of you may be asking: What is a sleeping routine? Don’t you just decide to go to sleep and head for the bed? Lots of studies show that developing a sleep routine can help you maintain a consistent sleep pattern. You can develop a ritual that tells your mind and your body that you are heading for sleep. This can be a warm bath, listening to some quiet music, or doing some meditation practices.
Address Those Stressful Feelings
We’ve already talked about the anxiety that comes from anticipating the holiday season. There may also be feelings of depression as well. It is easy to think that your only option is to press on through the season and deal with your feelings as best you can. But you might set aside some time to be aware of your thoughts and feelings from a place of mindful acceptance. You don’t have to push those feelings away. You don’t have to get caught up in them and let them control you. You can let them be there AND still choose to do what gives you meaning.
Get Up
Even with all these suggestions, you may still suffer from insomnia. You may have trouble going to sleep, or you may wake up and not be able to go back to sleep. Most sleep experts suggest that if you aren’t close to going to sleep after 20 minutes, get up and do something that you know helps you wind down. It may be something from your bedtime ritual. It can be any simple activity that is not too stimulating (like reading, for example).
Use a Mindfulness Practice
If you are lying in bed and can’t sleep, instead of getting up, you can do some simple mindfulness practices. One that I find helpful is to put myself in a common sleeping position. I don’t lock my body into place, but I make the intention not to move from this position. I may feel the temptation to move to another position, but I will stay in this position. Also, I will do a simple breathing exercise. As I inhale, I will say to myself, “In.” As I exhale, I will say, “Out.” If my mind starts getting caught up in thoughts, I will return to this exercise.
Getting the rest you need will make it more possible for you to enjoy the activities of the season and deal with the stressors of the season. If you would like to learn more about the Mindfulness Based Stress Reduction (MBSR) program I offer, please visit my stress reduction specialty page.