During the holiday season and especially towards New Year, Night sleep is usually influenced by several factors. Celebrations, social engagements and large dinners cause usual routines to change and sleep takes a back seat. According to health experts, insomnia, irregular schedules and excessive stimuli typical of these days ultimately affect the quality and quantity of hours slept. effects on both physical well-being like the mental.
Fatigue, difficulty concentrating and a bad mood are common consequences when rest is not enough. In addition, after weeks of changes in schedule and habits The body needs time and specific strategies to restore its natural sleep rhythm. Faced with this scenario, experts in sleep medicine and pulmonology propose various recommendations aimed at resetting the internal clock and facilitating the return to a restful rest, which is the key to starting the new year with renewed energy.
During the year-end celebrations, daily routines tend to change significantly, which directly affects sleep habits. Late night social events, family gatherings and special seasonal activities often replace normal bedtime and wake-up times. When obligations pile up, the rest time is reducedwhich leads to disorder in the natural sleep cycle.
The increase in obligations and the stress associated with vacation planning also play a relevant role in disrupting the rhythm of rest. Social pressure to do multiple activities and plan celebrations can increase anxiety levels, which in turn makes it harder to relax and sleep, experts say in the journal Evolutionary progress.
Aside from that, Consumption of processed foods and sugary and alcoholic drinksoften these days, forces the body to work harder to digestwhich promotes the occurrence of nocturnal complaints such as heartburn and reflux, which affect the continuity of sleep, emphasized experts interviewed by cnn.
He Excessive use of electronic devices and overstimulation Other factors that can lead to sleep disorders include the effects of intense lighting and screens before bed. Constant access to telephones, computers and television, as well as the tendency to stay awake late, especially in adolescents, affect the production of melatonin, the hormone that regulates the sleep-wake cycle. According to experts, all this leads to a delay in the biological clock and difficulties in resuming normal rest habits after the holidays end.
After a period of celebration, you need to get back to your usual sleep schedule Application of concrete guidelines adapted to the transition between festive disorder and routine. At the end of the holidays, many people experience significant difficulty falling asleep and waking up at the desired time, which translates into daytime sleepiness and low productivity. Faced with this scenario, specialists propose a series of measures designed to facilitate the “resetting” of the biological clock and resume the cycle of restorative rest.
One of the first steps is Reset fixed sleep and wake timesIt must be ensured that the difference between working days and weekends does not exceed one hour. This progressive adaptation helps the body restore its natural circadian rhythmwhich facilitates the synchronization between the internal clock and daily requirements, recommend the specialists we consulted Evolutionary progress. Accompanying this process by resuming bedtime routines, such as: E.g. relaxing activities help prepare the brain for rest.
The environment in which you sleep is also particularly important. Minimizing light and noise exposure promotes the production of melatonin and sleep induction. Turning off electronic devices at least an hour before bed, wearing comfortable clothing, and maintaining a comfortable room temperature are recommended measures to optimize the nighttime environment. Aside from that, Avoid large meals or consumption of caffeine, alcohol and tobacco In the hours before rest, it prevents changes in sleep quality, explains Alejandra Roncero, pulmonologist and head of the SEPAR sleep research program.
Control stress This is another fundamental aspect during the adaptation process. Activities such as listening to soft music, reading, or practicing breathing exercises help release accumulated tension and allow for a more effective transition to sleep. Limiting naps during the day, especially if they last longer than 30 minutes or occur in the late afternoon, is also important to avoid interfering with nighttime rest. Finally, incorporating physical activity into your daily routine can help regulate your sleep-wake cycle, as long as you avoid exercising close to bedtime to avoid having a stimulating effect.
Experts consulted by the media are issuing a series of recommendations for a restful sleep even after the New Year holidays.
- Make a gradual transition: Take at least 30 minutes before bed to do quiet activities, such as gentle stretching, making a relaxing infusion, or practicing guided meditation.
- Leave electronic devices outside the bedroom: Keep your phone, tablet, and computer away from the bedroom to avoid interruptions and reduce your exposure to sudden notifications or lights.
- Establish a consistent nighttime ritual: Every evening, repeat simple actions like washing your face, preparing clothes for the next day, or writing a gratitude list to signal the body that it’s time to sleep.
- Maintain balanced hydration: Drink enough water during the day, but avoid large amounts close to bedtime to avoid nighttime interruptions due to going to the bathroom.
- Completely darken the room: Use thick curtains or eye masks to block any outside light sources that could disrupt deep sleep.
- Use quiet ambient noises: If outside noises occur frequently, try using nature sounds or white noise to mask them and allow for continuous sleep.
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