Managing Insomnia During the Holidays

The holiday season is a time for travel, family gatherings, and much-needed relaxation. But for many, it also means disrupted sleep schedules, especially when navigating time zones, new environments, and different routines.

Fortunately, research offers several strategies to help manage insomnia while on the go. Here’s a guide to staying rested, even when you're far from home.

1. Adjust Your Sleep Schedule Before You Travel

   One of the most effective ways to mitigate jet lag or insomnia caused by travel is to gradually adjust your sleep schedule before you leave. Sleep experts found that shifting your bedtime by 15 to 30 minutes each night in the days leading up to your trip can help your body acclimate to the new time zone. This slow adjustment is especially helpful for long-haul flights.

2. Leverage Light Exposure to Regulate Your Circadian Rhythm

   Exposure to natural light plays a crucial role in resetting the body’s internal sleep-wake cycle. Light exposure has been found to help mitigate the effects of jet lag and insomnia by signaling to the brain when it’s time to be alert or sleep. 
   
   If you're traveling across time zones, aim to get plenty of sunlight in the morning upon arrival to help your body adjust to the new time zone. If you’re traveling during the night, consider wearing sunglasses or limiting light exposure before bed to prevent disrupting your circadian rhythm.

3. Optimize Your Sleep Environment

   While you're away from home, creating an optimal sleep environment can make a world of difference in combating insomnia. Factors such as temperature, noise, and light can greatly impact sleep quality. Consider the following while traveling:

   • Investing in earplugs or a white noise machine to block out unfamiliar sounds.

   • Using a sleep mask to block out excess light, particularly in unfamiliar rooms or on planes.

   • Adjusting the room temperature to a comfortable range, ideally between 60-67°F (15-20°C), as research shows cooler rooms promote better sleep.

   • Bringing your own pillow or blanket to provide comfort and familiarity, making it easier to fall asleep.

4. Be Mindful of Caffeine and Alcohol

   While the holiday season often involves indulgence, research suggests that caffeine and alcohol can exacerbate insomnia, particularly when consumed in the hours leading up to bedtime. Research has shown that caffeine disrupts the sleep cycle by blocking adenosine receptors, the brain’s natural sleep-promoting mechanisms. Alcohol, while it may make you feel drowsy initially, can cause fragmented sleep and lead to more wakefulness in the second half of the night.
   
   Try to limit caffeine intake after the afternoon, and while it may be tempting to have a drink to unwind, consider cutting back on alcohol to ensure you get more restful, uninterrupted sleep.

5. Practice Relaxation Techniques

   Travel stress, whether it's from flight delays, missed connections, or the bustle of holiday activities, can make it harder to relax and fall asleep. Mindfulness and relaxation exercises—such as progressive muscle relaxation, deep breathing, or meditation—can significantly improve sleep quality by reducing stress and anxiety.
   
   Mindfulness meditation can help improve sleep quality in those with insomnia by calming the mind and lowering stress hormone levels. Apps like Headspace or Calm offer guided relaxation exercises that can be helpful when you're trying to wind down, especially if you're adjusting to a new time zone or location.

6. Stay Active During the Day

   Physical activity has long been recommended as a way to improve sleep, and research supports its benefits in managing insomnia. Studies have found that moderate aerobic exercise, such as walking or swimming, improves sleep onset and quality, especially for those who experience travel-related insomnia.
   
   Try to stay active during your trip by exploring the local area, taking short walks after meals, or participating in any physical activities available. This can help regulate your circadian rhythm and promote better sleep later in the day.

7. Avoid Napping

   While it can be tempting to nap when you’re feeling exhausted from traveling, research indicates that daytime naps can interfere with nighttime sleep, particularly when adjusting to new time zones.

   If you must nap, limit it to 20-30 minutes to avoid affecting your ability to sleep later at night. The key is to stay awake long enough to allow your body to feel tired at your usual bedtime.

Take the first step to finding your best sleep year-round - schedule a consultation with MooYoung Psychological Health today.