Teens often experience changes in their sleep patterns, and the holiday season, including Christmas, can have an impact on you sleep for various reasons. Here are some factors to consider:
School Break: Christmas holidays can disrupt your usual routine, including sleep schedules. Without the need to wake up early for school, you’re more likely to stay up later and sleep in.
Social Activities: The holiday season often brings social gatherings, parties, and events which means you’re more likely to stay out later than usual, which can affect both the quantity and quality of sleep.
Screen Time: With the excitement of the holidays, you may spend more time on electronic devices, such as smartphones, tablets, or computers. The blue light emitted from these devices can interfere with the production of the sleep hormone melatonin, making it more challenging for teens to fall asleep.
Stress and Excitement: The holiday season can bring both stress and excitement. Stress about gifts, family gatherings, or other aspects of the holidays can impact sleep. On the other hand, the excitement of the season may make it difficult for you to wind down before bedtime.
Here are some tips to help maintain healthy sleep during the Christmas season:
Maintain a Consistent Schedule: Stick to a consistent sleep schedule, even during the holidays. Going to bed and waking up at the same time each day helps regulate the body’s internal clock.
Limit Screen Time Before Bed: Reduce screen time at least an hour before bedtime to promote better sleep. This includes avoiding activities such as playing video games or using smartphones in the hour leading up to sleep.
Create a Relaxing Bedtime Routine: Establishing a calming pre-sleep routine can signal to the body that it’s time to wind down. This might include activities such as reading a book, taking a warm bath, or practicing relaxation techniques.
Manage Social Activities: Balance social activities with adequate sleep. If there are late-night events, try plan for enough rest with a power nap.
Mindful Consumption: Be mindful of food and drink intake, especially in the evening. Caffeine and sugary snacks close to bedtime can interfere with sleep.
It’s important to recognise that some disruption to sleep patterns during the holiday season is normal. However, if sleep difficulties persist or if there are signs of chronic sleep problems, it may be helpful to consult with a healthcare professional or a sleep specialist for further guidance. Or call our National Sleep Helpline on 03303 530 541.
