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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.

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More than half of millennials and Gen Zers said their sleep quality was impacted significantly over the holidays, the survey found.

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.

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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.

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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 aware 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.

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“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.

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“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. Stay positive and have fun

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. 

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“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.

With an estimated 6.9 million Americans aged 65 and older currently living with Alzheimer’s disease, the road to a cure seems long and uncertain.

But as the year comes to a close, experts are reflecting on some of the hopeful advances in diagnosis, treatment and risk management that have been made in 2024.

The Alzheimer’s Association — a Chicago-based nonprofit committed to Alzheimer’s research, care and support — shared its top five significant discoveries from the year.

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1. Third new Alzheimer’s drug is approved

2024 saw a new drug enter the dementia landscape, as the U.S. Food and Drug Administration (FDA) approved Kisunla (donanemab) in July.

This was the third new approval since 2021.

Kisunla, which is made by Eli Lilly, is designed to “slow progression and change the underlying course of the disease,” according to the Association’s press release.

The once-monthly injection is intended for adults with early symptomatic Alzheimer’s disease.

This is the first medication to target amyloid plaques — the proteins that build up in the brains of Alzheimer’s patients, often impairing memory and cognitive function — with evidence to support stopping therapy when amyloid plaques are removed, a company release stated.

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“This is real progress,” said Alzheimer’s Association President and CEO Dr. Joanne Pike in a statement shared with Fox News Digital at the time. 

“[This FDA] approval allows people more options and greater opportunity to have more time. Having multiple treatment options is the kind of advancement we’ve all been waiting for.” 

2. Blood tests could improve speed and accuracy of diagnosis

Research this year has helped move Alzheimer’s blood tests closer to being used in physicians’ offices.

Studies have shown that blood tests can achieve a higher accuracy of diagnosis, which could help fast-track patients’ access to clinical trials and treatments, according to the Alzheimer’s Association.

“This is real progress.”

“Blood tests for Alzheimer’s are demonstrating in research that they could significantly improve a clinician’s accuracy and confidence, provide greater accessibility and a reason for more communication,” the same source stated.

In one study reported this year, a specific blood test was around 90% accurate in identifying Alzheimer’s in patients with cognitive symptoms seen in primary care and at specialized memory care clinics, per the Association.

3. Individuals and caregivers want more support post-diagnosis

People who are newly diagnosed with Alzheimer’s and their caregivers need more support in navigating the health care system.

That’s according to a 2024 Alzheimer’s Association survey, which found that 97% of dementia caregivers expressed a desire for those support systems. 

2024 saw the approval of the first medication to target amyloid plaques, the proteins that build up in the brains of Alzheimer’s patients and often impair memory and cognitive function. (iStock)

A majority of dementia caregivers (70%) also noted that “coordination of care is stressful.”

To help address this, the Centers for Medicare & Medicaid Services in July 2024 launched an eight-year pilot program in dementia care management, called the Guiding an Improved Dementia Experience (GUIDE) model.

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The program aims to work with health care systems to provide supportive services to people living with dementia and their caregivers, with a focus on helping patients remain in their homes and communities, according to the Alzheimer’s Association.

4. Wildfire smoke raises risk of dementia

Air pollution has been linked to an increased risk of dementia, according to 2024 research. 

The 10-year study, which was presented during the Alzheimer’s Association International Conference in Philadelphia in July, found that wildfire smoke can be “particularly hazardous” for brain health.

A 2024 Alzheimer’s Association survey found that 97% of dementia caregivers expressed a desire for those support systems.  (iStock)

The research included more than 1.2 million people in southern California, an area that experiences frequent wildfire activity.

Air pollution produced by wildfires could be more hazardous to health because it is produced at higher temperatures, contains a greater concentration of toxic chemicals, and is smaller in diameter than other sources, the Alzheimer’s Association stated. 

5. Alzheimer’s causes physical changes in the brain

In June 2024, scientists and clinicians published research that showed physical changes that happen in the brain due to Alzheimer’s disease.

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“Defining diseases by the biology has long been standard in many areas of medicine — including cancer, heart disease and diabetes,” the Alzheimer’s Association wrote. 

In June 2024, scientists and clinicians published research that showed physical changes that happen in the brain due to Alzheimer’s disease. (iStock)

“The new publication defines Alzheimer’s as a biological process that begins with brain changes before people exhibit memory and thinking problems.”

These brain changes were found to come ahead of the typical outward symptoms, such as memory loss, confusion, disorientation and trouble with planning or organizing.

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Additional research and support resources from the Alzheimer’s Association can be found at www.alz.org.