As Christmas approaches, 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 of elevated cortisol levels on sleep patterns during the Christmas season.
Dr. Hall says, “Amidst the holiday festivities, it’s crucial to recognize the potential impact of Christmas-related stress on our sleep patterns. 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.”
To counteract potential sleep disturbances caused by heightened cortisol levels, Dr. Hall offers seven cozy solutions:
1. Soak up some sunshine.
“Consider spending at least 17 minutes outdoors daily, as studies indicate that a total of 120 minutes immersed in nature per week significantly lowers cortisol levels. 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.”
“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. 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.”
“A university study found that reading for 30 minutes reduced stress levels by a remarkable 68%.”
“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.”
“Keeping Christmas presents out of the bedroom can minimize visual cues for pending tasks, reducing clutter-induced stressors that may hinder sleep. A serene and clutter-free bedroom environment contributes positively to the overall sleep experience.”
“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.”
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.”
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Dr Katherine Hall is a Sleep Psychologist who specializes in treating insomnia. She holds degrees with specialisations in Acceptance and Commitment Therapy and Cognitive Behavioural Therapy for Insomnia. With over 13 years of clinical experience working in the public and private sectors, Katherine is dedicated to improving sleep health.
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