Sleep and the holidays

Do you see the holidays as an opportunity to have lots of long lie-ins during the holidays? After all, you are probably always being told that sleep is good for you – so shouldn't you try to get as much as possible?

Sadly, it’s not as simple as that. Staying in bed too late in the morning is disruptive to healthy sleep patterns. We all need a routine of sensible times to go to bed and sensible times to wake. Whilst it is OK to have a longer total sleep during the holidays, especially if we normally don't get enough, there is a way to best achieve this :

• Create a routine: a consistent bedtime and waking up time each morning, if possible.
• If you do want a longer total sleep time, go to bed a bit earlier than you usually do and set your alarm a bit later, but once it's daylight it's best to get up and open your curtains to let your brain register the light.

It can feel like a real treat to stay in bed for a lie-in for the first one or two mornings, but you will probably find it harder to sleep that night. However, if it means a lot to you to get those longed for lie-ins then go for it – but for one or two mornings only! After that, create a reasonable and healthy routine, not going to bed too late or getting up too late.

How much is enough sleep?

It differs for everyone, but you will probably know if you have enough because you'll feel alert and well during the day and wake up fairly easily in the morning. (Teenagers typically find it harder to wake up in the mornings than adults.) The average adult usually does well on 7-8 hours sleep whilst the average teenager needs 8-9 hours. Look at your normal sleep times and decide whether you're getting enough or not.

Then:

1. Work out what your sleep target is - how many hours total?
2. Decide an appropriate bedtime. (The time when you turn your light off and aim to fall asleep shortly after.) Aim for anytime between 9.30 and 11pm.
3. Then work out your waking up time, to give you the right number of hours. Add on 30 minutes to allow for not falling asleep straightaway. Set your alarm!

Other tips for holiday sleep time are:

• Always have a winding-down routine for an hour or two before going to bed - no screens, bright lights, caffeine, strenuous activity, excitement, or stress. Shower or bath, dim lights and close the curtains.
• Reading is a good way to wind down and switch off. Treat yourself – when was the last time you read for pleasure?
• Can you keep your phone out of your bedroom or have it switched off and out of sight?
• If you have your work in your bedroom, tidy it away before you get ready for bed. You need to associate sleep time with not seeing your work.
• If you have worries or things on your mind, write them down and put the paper away. Then focus on something positive. Remember your mind is like a Spotify account – you choose what plays. You don’t like what’s playing – change the music!
• Don’t worry about not being able to sleep sometimes. A few bad nights won’t be a problem. Sleep loss only causes problems when it goes on for too long. If that’s the case, it might be worth checking with your doctor to discuss your sleeplessness.