December 18, 2024

Adult Sleep Tips Over the Holidays

Adults

Have you ever heard the phrase, “Happiness is reality divided by expectations”?

The idea is that the lower your expectations, the happier you’ll be with the outcome. As an adult sleep coach, I regularly stress the importance of sleep because one common mistake is undervaluing it and depriving ourselves.

That said, there’s another trap – overemphasizing the need for perfect sleep. This mindset can magnify the impact of minor disruptions, making them more draining than the actual lack of sleep. And while you may not expect perfect sleep as we come up to the holidays, even anticipating “normal” sleep could set you up for frustration.

So for sleep, we could adapt the phrase to, “The impact of insomnia equals reality divided by expectations.“

This doesn’t mean giving up hope for good sleep; hope is essential for change. But placing hope in unrealistic expectations, like thinking your sleep will remain the same through the holidays, can double the stress of disrupted rest.

Why Adult Sleep is Often Harder Around the Holidays

The holiday season brings joy, excitement, and cherished moments. But it also introduces relational and financial stress, travel, disrupted routines, and indulgence on sweets and alcoholic beverages. All these are known saboteurs of sleep.

But here’s the thing…that’s okay. Maintaining a disciplined routine is valuable, but letting those routines flex for special occasions is part of a balanced life. You should enjoy those late-night chats with loved ones or assembling toys with questionably written instructions.

Four Tips to Navigate Holiday Sleeplessness Without Undue Stress

1. Expectation Management

Think about the last time you stayed up late for something exciting. How did you feel the next day?

Probably tired, but less so than on an average Monday morning. That’s because your mindset plays a huge role in how you experience tiredness. You stayed up late for something you enjoyed, rather than waking up early for something you’re not looking forward to.

So during the holidays, expect your sleep to be a little off, but remind yourself that your body is resilient and can handle temporary disruption.

Adjusting your expectations will reduce the emotional toll of a rough night.

2. Plan Ahead

A little preparation can go a long way in minimizing disruptions. Here are a few ways you can plan ahead:

  • Time Zone Adjustments: If traveling, remember that your body adjusts to about one hour of time change per day. Use light exposure, meal timing, and melatonin to ease this transition.
  • Bring Your Sleep Essentials: Consider packing your own pillow, a sound machine, a sleep mask, blackout curtains, or calming teas. Familiar items can make unfamiliar settings more comfortable.
  • Identify a Wind-Down Space: Check if your destination has a quiet spot to decompress at night. If not, plan activities like a short walk or listening to calming music before bed.
  • Maintain Key Routines: Keep some foundational sleep habits, like consistent wake times or avoiding caffeine late in the day, even while indulging elsewhere.

If you don’t feel like you have much of a bedtime wind-down or consistent bedtime routine, make sure you snag our free guide about the best bedtime routine for adults!

3. Stress Management Strategies

Holidays can bring hidden stressors, so be proactive about how you’re going to manage your stress. Some ideas include:

  • Talk It Out: Share your concerns with a trusted friend, family member, or therapist if you’re navigating grief, family conflict, or holiday overwhelm.
  • Practice Breathing Exercises: Techniques like box breathing or 4-7-8 breathing can help your body shift out of “high alert.” (Breathe in for four seconds, hold your breath for seven seconds, and release your breath for eight seconds. )
  • Carve Out Alone Time: Spend a few minutes daily journaling, praying, meditating, or simply walking to recharge.

4. Plan for Your Return

Finally, help ease the transition back to normal life with these steps:

  • Allow a Buffer: If possible, take a day or two after the holidays to recover before jumping into work or school.
  • Reset with Sleep Hygiene: Be overly diligent about your sleep hygiene for a few days when you get back to help your body settle back into normal.
  • Be Patient with Yourself: Don’t panic if it takes a few nights to fully reset – your body will adapt.

Don’t forget about our free guide to the best bedtime routine for adults! If you find your sleep gets really off-track over the holidays, this guide will help you know where to begin when it comes to getting your sleep back on track.

Conclusion

In all of this, perspective is key. Ironically, expecting some sleep disruption during the holidays may leave you pleasantly surprised by how well you sleep!

Sleep is often easier when you’re not hyper-focused on it. Instead, focus on enjoying your time, being prepared, and staying adaptable.

Finally, if you find yourself struggling during or after the holidays, as your adult sleep coach, I’d love to help you get back on track! Sign up for a free discovery call so we can chat about how I can best support you!

Wishing you a restful, joyful holiday season.

With Grace,

Kathryn

p.s. If you’re looking for tips to help keep your kids’ sleep on track this holiday season, check out this post!