Health
5 sleep tips to get better rest during the busy holiday season
Getting a good night’s sleep can be a little more challenging amid the hype of the holidays.
With changes in routine, diet and potentially time zones, quality sleep could be difficult to come by.
Around 42% of U.S. adults struggle with sleep issues during the holiday season, according to a CNET survey.
DO WOMEN NEED MORE SLEEP THAN MEN? HERE’S WHAT EXPERTS THINK
More than half of millennials and Gen Zers said their sleep quality was impacted significantly over the holidays, the survey found.
42% of U.S. adults struggle with sleep issues during the holiday season, according to a survey. (iStock)
Dr. Brian Licuanan, a board-certified clinical psychologist in California, told Fox News Digital that there are a variety of reasons sleep can be disrupted, including medical and mental health conditions, diet, alcohol intake and other lifestyle behaviors, like screen exposure.
Spending the holidays in someone else’s home or experiencing a change in a normal wake/sleep routine can also impact sleep quality, he said.
‘HOW MUCH SLEEP IS TOO MUCH?’: ASK A DOCTOR
Licuanan, author of “How to Get Your Resisting Loved One Into Treatment,” offered the following five tips on how to improve sleep during the holiday season.
1. Prepare to sleep away from home
Especially for those who are traveling across time zones, sleep schedules will most likely take a hit.
“Try to adjust accordingly,” the expert suggested. “If you’re in a time zone ahead of your usual one, consider going to bed earlier, since you may feel sleepy sooner.”
One expert suggested bringing earplugs or a sleep mask when sleeping away from home. (iStock )
“If you’re in a time zone behind your usual one, try delaying your bedtime to allow your body to build up enough sleepiness.”
If you’re staying as a guest in someone’s home or at a hotel, it might be helpful to bring some tools to help ensure a good night’s sleep.
TO IMPROVE YOUR SLEEP, DO THIS ACTIVITY BEFORE BED, EXPERTS SUGGEST
This could include earplugs or eye masks, Licuanan said, which are “good ways to replicate the quiet and darkness that you may have in your home.”
2. Be mindful of changes in diet, alcohol and exercise
As many people may eat and drink more than usual during the holidays, Licuanan advised being mindful of the amount of consumption.
Exercise routines are likely to shift during this time as well.
“[Alcohol] could impair certain stages of sleep, causing you to feel groggy and tired the following day,” the expert said. (iStock)
“[Alcohol] could impair certain stages of sleep, causing you to feel groggy and tired the following day,” he said.
“Carve out time for exercise and healthy eating habits, as that will help you relax and promote better sleep.”
3. Stay organized
Keeping organized during the busy holiday season can help prevent the mind from racing before bed, according to Licuanan.
He recommended making a list of items or tasks that need to be done the next day to organize your thoughts.
TRAVELING FOR CHRISTMAS? STAY HEALTHY WITH THESE 7 TIPS
“Writing things down can help you feel more relaxed and take out the extra and unnecessary thoughts that can disrupt your sleep,” Licuanan said.
Staying on top of what needs to be done can promote better sleep, experts say. (iStock)
4. Communicate with your partner
Balancing relationships over the holidays can also cause unwanted stress and sleep disruption.
To prevent unnecessary hiccups, Licuanan encouraged having an open dialogue with your partner about holiday expectations.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
“Divvy up responsibilities, so one person is not overwhelmed with things to do,” he advised.
“Such activities can include buying groceries, wrapping gifts, picking up family members at the airport or providing entertainment for guests.”
Dividing responsibilities between partners can prevent overwhelming one person and promote more restful sleep. (iStock)
5. Practice mindfulness and relaxation techniques
While the holidays can be filled with potential stressors, Licuanan suggested practicing mindfulness and relaxation techniques to fuel good sleep later.
“Continual social gatherings, travel and spontaneous activities can all heighten stress levels,” he said.
For more Health articles, visit www.foxnews.com/health
“Managing the levels of stress with mindfulness and relaxation techniques can help ensure that you are relaxed physically and mentally in order to better accomplish good, relaxed sleep.”
Licuanan encouraged all holiday celebrants to stay positive, have fun and try to enjoy the season.
“Though the holidays may present a level of stress, it’s important to remember things such as gratitude and the positive things in life, as a positive mindset can lower stress, which will likely improve sleep quality,” he added.
Use left and right arrow keys to navigate between menu items.
Use escape to exit the menu.
Sign Up
Create a free account to access exclusive content, play games, solve puzzles, test your pop-culture knowledge and receive special offers.
Already have an account? Login
NEWYou can now listen to Fox News articles!
The health benefits of morning coffee may go beyond a wake-up call, according to a massive new study linking the beverage to a significantly lower risk of severe liver disease, liver cancer and liver-related death.
Published in the journal Clinical Gastroenterology and Hepatology, the research used data from 354,957 participants enrolled in the UK Biobank.
Researchers tracked individuals who had no history of cirrhosis or liver cancer at the start of the study for an average of 13 years, according to a press release.
ZERO SUGAR, MORE PROBLEMS? STUDY REVEALS SURPRISING GUT HEALTH EFFECTS
Participants who drank one to two cups of coffee daily showed a 20% lower risk of developing cirrhosis and a 31% lower risk of liver-related mortality compared to non-coffee drinkers.
The protective effects became even more noticeable at higher levels of consumption.
Data revealed that heavy coffee drinkers had significantly lower levels of liver fat and liver iron. (iStock)
Individuals who drank five or more cups of coffee per day experienced a 32% reduction in cirrhosis risk, a 42% lower risk of liver-related death and a 47% lower risk of developing hepatocellular carcinoma, the most common form of primary liver cancer.
While previous studies have hinted at coffee’s positive relationship with liver health, this study provides biological evidence to support the statistical trends, the researchers said.
CAN ALKALINE WATER ACTUALLY IMPROVE YOUR HEALTH? EXPERTS SEPARATE FACT FROM FICTION
To better understand why coffee may protect the liver, the researchers conducted additional analyses using imaging data from a subgroup of nearly 29,000 participants and blood samples from approximately 50,000 individuals.
CLICK HERE FOR MORE HEALTH STORIES
The data showed that heavy coffee drinkers had significantly lower levels of liver fat and liver iron, as well as lower odds of developing fibroinflammation, which is the scarring and inflammation that often precedes permanent liver damage.
Participants who drank one to two cups of coffee daily showed a 20% lower risk of developing cirrhosis. (iStock)
The blood analysis linked coffee consumption with lower levels of some proteins known to trigger inflammation and tissue scarring, along with higher levels of proteins essential for healthy liver function.
Notably, the study found that the liver-protective benefits were similar for both caffeinated and decaffeinated coffee, suggesting that these benefits are driven by naturally occurring compounds not related to caffeine.
CLICK HERE TO DOWNLOAD THE FOX NEWS APP
While the benefits persisted regardless of whether the coffee was consumed black or with sweeteners, the researchers observed that adding sugar or artificial sweeteners slightly weakened the beneficial effects, particularly concerning markers of liver inflammation.
Researchers observed that adding sugar or artificial sweeteners slightly weakened the positive effects. (iStock)
While these findings suggest that coffee consumption is an accessible dietary habit for supporting liver health, the authors noted that it should serve as a complement rather than a replacement for standard preventative health practices.
TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ
Because the research relied on self-reported dietary questionnaires from the UK Biobank, the findings could be susceptible to changes in participants’ coffee-drinking habits over the 13-year follow-up period.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
Additionally, as an observational study, it can only establish a strong correlation and cannot prove cause and effect, as other factors may influence the outcomes.
Use left and right arrow keys to navigate between menu items.
Use escape to exit the menu.
Sign Up
Create a free account to access exclusive content, play games, solve puzzles, test your pop-culture knowledge and receive special offers.
Already have an account? Login
-
Health1 minute agoGLP-1 Users’ Guide to Protein Snacks: Here’s What a Dietitian Actually Recommends
-
Lifestyle16 minutes ago‘The Invite’ is a marriage comedy with sex and heart
-
Technology28 minutes agoI spent a week using the Trump phone — it sucks
-
World31 minutes agoWith US unleashing attacks, Iranian official threatens that the Islamic Republic will deliver a ‘hard slap’
-
Politics37 minutes agoWATCH: Trump’s Energy chief reveals what escalating Iran tensions could mean for gas prices
-
Health43 minutes agoCoffee may have powerful effect on liver health, major study suggests
-
Sports46 minutes agoOba Femi vs Brock Lesnar at SummerSlam is a ‘generational matchup,’ WWE legend JBL says
-
Business58 minutes agoBillionaire exodus? California drew 10 times more venture capital than any other state this year
