As the holidays approach, the anticipation of holiday festivities may be coupled with a hint of stress. Dr. Katherine Hall, a sleep psychologist affiliated with U.K.-based retailer Happy Beds, sheds light on the effects elevated cortisol levels have on our sleep patterns during the holiday season.
“Amidst the holiday festivities, it’s crucial to recognize the potential impact of Christmas-related stress on our sleep patterns,” Dr. Hall says. “Cortisol, often referred to as the ‘stress hormone,’ plays a pivotal role in our body’s functions and stress response that’s intricately linked to our sleep-wake cycle.
The heightened expectations, the stress of gift shopping, social engagements, and the pursuit of creating perfect moments all contribute to a rise in cortisol levels.” She continues, “As cortisol levels surge, the delicate balance of our sleep-wake cycle is disrupted, resulting in issues like insomnia, reduced sleep duration, and morning grogginess. In response, the body tends to produce more cortisol, creating a seasonal stress pattern that becomes harder to overcome as time goes on.”
‘Tis the season, right?
To counteract potential sleep disturbances caused by heightened cortisol levels, Dr. Hall offers seven cozy solutions:
1. Soak up some sunshine. Dr. Hall recommends spending at least 17 minutes outdoors daily. “Studies indicate that a total of 120 minutes immersed in nature per week significantly lowers cortisol levels,” she explains. “This manageable daily dose of sunlight has the added benefit of resetting our internal body clock, promoting better sleep aligned with the natural light-dark cycle.”
2. Limit screen time. “It’s advisable to avoid Christmas movie marathons close to bedtime, as the blue light emitted from screens can disrupt melatonin production, delaying our natural wake cycle,” Dr. Hall says. “To safeguard the quality of sleep, try turning off screens at least an hour before bedtime. It’s a small adjustment with a considerable payoff.”
3. Read before bed. “A university study found that reading for 30 minutes reduced stress levels by a remarkable 68%,” Dr. Hall explains. Reading has also been shown to help distract us from things that are making us anxious, thus making it easier to fall asleep.
4. Love your pet. “Engaging in a brief 10-minute session of play or gently stroking your pet has been demonstrated to rapidly reduce cortisol levels. This insight stems from a study conducted by Washington State University, particularly beneficial for individuals facing heightened cortisol levels during stressful situations, such as exams,” Dr. Hall explains.
5. Clear the bedroom. “Keeping Christmas presents out of the bedroom can minimize visual cues for pending tasks, reducing clutter-induced stressors that may hinder sleep,” she says. “A serene and clutter-free bedroom environment contributes positively to the overall sleep experience.”
6. Drink mindfully. “Although the festive season tempts us to indulge in holiday spirits, it’s essential to be mindful of the potential negative consequences on our slumber. Limiting alcohol intake and avoiding consumption in the last three hours before bedtime can mitigate the impact of alcohol on sleep-regulating chemicals in the brain, ensuring a more restorative sleep.” Just because you’re not imbibing doesn’t mean you’re without fun drink options—these are a few of our favorite festive non-alcoholic beverages.
7. Calm down with acupressure. “In moments of nighttime stress, a simple and effective technique involves gently rubbing the inner part of your wrist for two to three minutes. This targets acupressure points (Heart 4, 5, 6, and 7) proven to alleviate stress and create a more tranquil sleep environment.” We also recommend this acupressure mat to help de-stress and sleep better.