Tips for Better Sleep During the Stressful Holiday Season

by Tracy R. Nasca
December 6, 2007

Stress is a common trigger for insomnia, aggravating fibromyalgia pain and contributing to sleep disturbances and hyperarousal states. During the holiday season, we find ourselves in stressful situations which can perpetuate sleep problems. Here are some tips to help you get through!

1. Maintain your sleep hygiene. Maintaining a consistent sleep-wake cycle is the key to better health overall. If parties keep you up later than normal, pay back sleep debt with naps during the next day.
   
2. Keep naps to less than 30 minutes ideally. In fact it is better to take two 30 minute naps then one 60 minute nap, since there is a greater chance of achieving REM stage sleep or slow wave sleep with a longer nap time, which will contribute to difficulties getting to sleep that next night and in felling groggy or grumpy upon awakening, respectively.
   
3. Set an alarm clock, if you need to. It can takes anywhere between 60 to about 90 minutes to reach REM ( the fifth sleep stage) normally and naps which include REM sleep can disrupt the circadian rhythm and cause fragmented night time sleep
   
4. Avoid heavy meals late in the evening; similarly, avoid going to bed hungry. A light snack, especially dairy foods, can help you sleep.
   
5. If you have trouble falling asleep, drink a glass of warm milk or a cup of herbal tea. Either drink is considered soothing (milk contains L-tryptophan) and may help you fall asleep.
   
6. If holiday stressers get you down, consider a massage. It may relieve muscle tension and help you to relax.
   
7. Try to keep your sleeping environment dark, cool, and quiet. Don't be afraid to use eye shades and earplugs if you need to.
   
8. Limit alcohol, caffeine, and nicotine intake. These can all disrupt the quality of your sleep. Especially try to avoid them in the afternoon and evening.

Alcohol consumption

Alcohol aggravates snoring and sleep apnea and in some cases can be extremely dangerous to the untreated apneic patient.  Discuss the use of alcohol with your sleep physician.  Sleeping under the influence of alcohol may require higher CPAP pressures than you were orignially titrated for.

If your doctor has approved your use of alcohol, Avoid alcohol 4-6 hours before bedtime. As a depressant that slows brain activity, alcohol may initially make you tired, but you will end up having fragmented sleep. In addition, being tired intensifies the effects of alcohol. 

Circadian Rhythm – Your body clock

“Life used to be simpler. Just a few decades ago, we would both get up and wind down with the sun. And we spent much more time outdoors than we do now. This was important for our health, because we each have an internal body clock that depends on sunlight to tell us when to be active and energetic, and when to sleep.” Dan Adams, Apollo Health
Read more about Circadian Rhythm disorders

“The seasonal changes in mood observed in SAD (seasonal affective disorder)patients may represent the extreme end of a behavioral spectrum, which can also be observed in normal, non-depressed individuals to a lesser extent. For the general population, studies show that mood and energy are poorest during the winter months, which have the shortest days and therefore the least amount of sunlight. Read more about SAD in this article by Dr. Greg Jacobs or read about Bright Light Therapy to elevate mood and treat circadian rhythm disorders

Daily activities

Trimming a tree or decorating the home for the holidays can be exhausting. Cleaning and cooking in preparation of special gatherings of friends and family can be extra stressful for anyone but especially if you have fibromyalgia.

Plan in advance and enlist help from family members to help with special preparations. Everyone can benefit from these useful household tips!