It might be the most wonderful time of the year, but the ongoing hustle and bustle can really impact your sleep schedule. For those who suffer from not being able to sleep, the added stress can make insomnia symptoms worse.
According to the National Sleep Foundation, symptoms of insomnia include but are not limited to:
- difficulty falling asleep
- waking up frequently during the night
- difficulty returning to sleep
- waking up too early in the morning
- unrefreshing sleep
- daytime sleepiness
- difficulty concentrating
Insomnia is most prevalent among women, specifically women experiencing hormonal changes during their menstrual cycle, pregnancy, perimenopause, and menopause. While the holidays may be a time of joy and merriment, it also can impact preexisting conditions or spark new health concerns.
The Center for Disease Control explains that, “Adults who were short sleepers (less than 7 hours per 24-hour period) were more likely to report 10 chronic health conditions compared to those who got enough sleep (7 or more hours per 24-hour period).” Chronic conditions include: heart attack, coronary heart disease, stroke, asthma, chronic obstructive pulmonary disease, cancer, arthritis, depression, chronic kidney disease, and diabetes.
So how can insomnia sufferers combat the stress of the ho-ho-holidays and get their symptoms under control?
The commercial winter holiday season typically begins over the summer. Stores will feature fall and winter decor before the final blade of grass has sprouted. The influx of holiday cheer is enough to make any person go into holiday-hyperdrive prematurely and spark the seasonal stress.
So, what can you do?
Plan ahead as soon as possible. Maybe that means scheduling holiday meals with family and friends, making your shopping list (and checking it twice) before shopping, and setting budgets. Being in control of your holiday season as best as you can will help calm those jolly-jitters.
If it isn’t a daily pumpkin spice latte setting you up for an energy spike then crash, it may be the overconsumption of carbs, lack of veggies, and untimely meals that consist of sugar cookies decorated in royal icing. Studies show that a diet featuring whole foods and a low-glycemic diet can positively impact sleep.
Blame Insomnia Symptoms on the Alcohol.
With weekly holiday parties, family dinners and celebrations taking up your weekends, an indulgence in the bubbly is often expected. Beverage Daily reports that Americans double their alcohol consumption during the holidays. But that extra alcohol can be detrimental to sleep patterns. A study by the University of Missouri School of Medicine explains that alcohol consumption in the evenings prior to sleep can actually create disrupted sleep patterns and lead to insomnia.
Limit Electronic Usage.
It’s important to unwind after a day of holiday cheer. So unplug from social media and electronic devices to clear your head and prepare for sleep. Studies show that exposure to artificial light can impact the body’s ability to adjust into sleep.
Practice Mindfulness to Limit Insomnia Symptoms.
Be it yoga, journaling, or focused breathing, it’s important to get yourself into a calm state of mind. Releasing tension and clearing your head can help you settle into a good night’s sleep.
The Gladiator Therapeutics Far Infrared Device can help you sleep better by improving the flow of nutrient and oxygen-rich blood to the brain cells that regulate sleep. Simply lay the device on the stomach or lower back as you sleep.
NOTE: Content included here is not medical advice, and only is intended as information for adults. Always consult with your health care professional before making changes to diet, exercise, medication, or before use of any product or device.