{"id":446,"date":"2017-12-20T10:48:26","date_gmt":"2017-12-20T10:48:26","guid":{"rendered":"https:\/\/copyright.lboro.ac.uk\/research\/?p=446"},"modified":"2017-12-21T12:21:53","modified_gmt":"2017-12-21T12:21:53","slug":"festive-season-seriously-messes-sleep-heres","status":"publish","type":"post","link":"https:\/\/blog.lboro.ac.uk\/research\/communication-culture-citizenship\/festive-season-seriously-messes-sleep-heres\/","title":{"rendered":"The festive season seriously messes with your sleep\u00a0\u2013 here’s how"},"content":{"rendered":"

If I were to design a laboratory experiment that reliably disturbed sleep and increased fatigue for eight to ten days, it would look a lot like the festive period. To understand why, you need to consider how normal sleep works.<\/p>\n

Sleep is controlled by three things: the supply-and-demand relationship between sleep and wakefulness or \u201chomeostasis<\/a>\u201d \u2013 in a nutshell, the longer we stay awake, the greater the pressure to sleep; the body clock (or circadian rhythm) which syncs our sleep-wake cycles with the 24-hour day so that we feel sleepier during darkness than during light; and psychological<\/a> factors that calm us down in readiness for sleep.<\/p>\n

Normally, these processes work in harmony. So we are most likely to fall asleep when sleep pressure is high, our circadian rhythm tells us it\u2019s bedtime and our minds are calm.<\/p>\n

Among otherwise good sleepers, events that disrupt sleep tend to affect just one of these factors at a time, and then only briefly, allowing us to take the effects in our stride. For example, the inconvenient daytime sleepiness resulting from an all-nighter can be reversed<\/a> with one or two nights of good sleep. The twice-yearly disruption<\/a> of our body clock by daylight saving adjustments soon passes. And difficulty getting to sleep when we\u2019re concerned about events the following day is usually manageable.<\/p>\n

But the festive season delivers a perfect storm that challenges all of these processes at once and then makes it difficult to catch up on lost sleep. The result is lingering fatigue.<\/p>\n

\n

\"\"

Perfect storm. VGstockstudio\/Shutterstock.com\u00a0\u00a0\u00a0<\/a><\/p><\/div><\/figure>\n

How the festive period gets to our sleep<\/h3>\n

First, there\u2019s a supply and demand imbalance. Participating in festivities means longer days and later bedtimes; fun needs time. But opportunities for compensatory lie-ins may be curtailed by, for example, family visits, high street sales or the demands of parenting. Paradoxically, the whole period is typically rounded-off by the international sleep deprivation fest of New Year.<\/p>\n

On top of this, the festive period also interferes with the timing of those habits and routines that help to keep our circadian rhythm in sync (like getting-up times, mealtimes and exercise times). When routine dissolves, sync fluctuates, and sleep suffers.<\/p>\n

Christmas also demands planning, which in turn generates anticipation and anxiety (things can go wrong). This can add to our pre-sleep stream of consciousness as \u201ccognitive arousal\u201d \u2013 alertness that delays sleep onset. Some of the earliest experiments<\/a> in the psychology of insomnia found that we don\u2019t have to be anxious to keep ourselves awake \u2013 we just have to think.<\/p>\n

With homeostatic, circadian and psychological regulators under pressure, some people will struggle to sleep. But there are two further disruptive elements in this seasonal storm: food and alcohol.<\/p>\n

Overeating<\/a>, not uncommon at this time of year, is a risk factor for indigestion, which, in turn, is associated with insomnia<\/a>. Alcohol, even in moderate amounts, can initially promote sleep. But ethanol (the active ingredient) is rapidly broken down in the body, so alcohol-induced sleep shows \u201cwithdrawal\u201d disturbances<\/a> later in the night. With higher levels of alcohol, these effects are amplified, with withdrawal leading to early awakening and, of course, a hangover. In short, the quality of alcohol-induced sleep is poor.<\/p>\n

How alcohol affects sleep.<\/span><\/figcaption><\/figure>\n

How to be festive and rested<\/h3>\n

\"TheChronic insomnia begins with sleep disturbances triggered by events, so managing sleep through these challenging periods is important. Avoid entering the festive period with a sleep debt. Don\u2019t set yourself over-exacting standards of performance \u2013 you\u2019ll fail. Compensate for lost sleep with an earlier night, a negotiated lie-in, or a 30 minute nap between midday and 4pm. And if your sleep needs help, download the free Sleepful<\/a> app \u2013 it\u2019s a present from Loughborough University.<\/p>\n

Kevin Morgan<\/a>, Professor of Psychology, Loughborough University<\/a><\/em><\/p>\n

This article was originally published on The Conversation<\/a>. Read the original article<\/a>.<\/p>\n

Header image:\u00a0Stokkete\/Shutterstock.com<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

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