How to get enough sleep during party season

Tired? You may need to miss a party or two to be able to recover (Image: Getty/iStockphoto)

December means one thing – party season.

Our diaries are filled with festive drinks, Christmas dinners, gatherings and parties, all of which are fun but also quite exhausting.

If you’re compensating for last year’s dismal festive period with lots of overdue catch-ups, you’ve probably been swamped with plans – and you may find that it’s starting to affect your sleep. your.

Drinking alcohol reduces the quality of our sleep, rich foods can make it harder to fall asleep, and staying up late and getting up early can mess up your body clock.

So if you feel like you’re especially nervous in the morning, read on for some expert tips to get the best possible rest during party season.

Dr. Kat Lederle, sleep therapist and expert and founder of Insomnia, looked at what happens when our sleep is disrupted, and she shared her top tips on how to regulate this throughout the month and into the new year.

We don’t like to think about bedtime when we’re hanging out with friends and family, but sleep is incredibly important to our overall health. In fact, both irregular sleep duration and irregular sleep duration are associated with an increased risk of cardiovascular disease, a finding that appears to be particularly strong in women compared with men.

“Sleep benefits from regular weekly, weekly sleep,” says Dr.

‘Every person has slightly different sleep needs in terms of length and duration. Staying up late regularly not only shortens the amount of time you can sleep – even if the next day is Saturday or Sunday because your dog still needs to go outside at 8 a.m. regardless of when you went to bed – They also lead to erratic sleeping habits. ‘

Dr Kat said there is also a ‘two-way relationship’ between sleep and eating – meaning the two are intrinsically linked.

“After a short night out, we tend to make unhealthy food choices and choose palatable, sugary foods over fruits and vegetables the next day,” she says. ‘Continuing to eat late at night can lead to higher calories, which can cause weight gain and obesity, but it can also cause diabetes because natural insulin levels are low at night and the body is also less sensitive. with insulin’s message.’

All those Christmas ripples are having an impact, too.

“Alcohol has two effects on sleep,” says Dr. Kat. ‘Initially it may help you fall asleep faster, but then in the second half of the night the alcohol is metabolized and levels drop. That disrupts sleep, and it reduces the length of REM (rapid eye movement) sleep, which plays an important role in processing your emotional experiences.

‘The lack of REM sleep could be one of the reasons we feel irritable the next day.’

Tips to achieve a good night’s sleep in December

Swap a high-sugar, high-fat diet for a plant-based diet:

Ahead of the holiday season, Dr. Kat suggests choosing a more plant-based diet to promote healthy sleep and reduce the risk of cardiovascular disease.

In addition, plant foods are often high in tryptophan (a component of melatonin, the molecule that signals the body’s clock to tell the body it’s night time).

‘If you want to eat traditional Christmas dishes, then try eating earlier (three to four hours before your usual bedtime).’

Swap alcoholic beverages for non-alcoholic beverages:

Dr. Kat suggests alternating between alcoholic beverages and non-alcoholic, sugar-free drinks — and reducing fluid intake in the evening.

She says this helps minimize alcohol and fluid-induced sleep disruption in general.

Stay hydrated during the day:

“Because it was cold outside, we turned on the heating and the air was dried (outside and inside,” said Dr. Kat. ‘Our lungs have to work harder to keep the air moist and warm, and that costs fluid. Cold also means that the body loses more heat and with that moisture (which is why your skin is drier in winter).

‘Dehydration can affect sleep indirectly by causing headaches or waking you up with thirst at night.’

Regular sleep time:

A healthy night’s sleep benefits from regular sleep times, but this can be difficult during the festive season. However, Dr. Kat says there are some things you can do to avoid falling asleep irregularly.

She suggests: ‘Plan your social schedule and make sure the nights off are bigger than the nights of partying.

‘Ask yourself, “do I have to attend every party?” It’s not about saying no to all parties or never staying up late, it’s about choosing when to go and when not to go.

‘Having a little alone time – and a little sleep – helps us recharge so we can fully participate in the next party.’

However, it’s not just your physical health that suffers – Dr. Kat adds that a healthy lack of sleep impairs your ability to focus and think clearly, weigh options, make decisions. sound, ethical and creative decisions.

“All of this comes at a heavy cost for you and those around you,” she said. ‘A simple question from a coworker can turn into irritation and you’re irritated because not getting enough sleep affects your emotional state as well.

‘Research has shown that sleep-deprived people rate both positive and neutral images as more negative. “

Ultimately, sleep is important – and it’s not something we should work on – at any time of the year.

Dr Kat said: “Insufficient sleep also reduces our motivation to socialize and spend time with others, and that is really important leading to an increase in social isolation. “.

‘Humans need social connection to stay healthy. By regularly making time for sleep, by regularly spending quality time, you actually get more out of being with other people. Sleep is really the glue that holds society together. ‘

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Tom Vazquez

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