Healthy sleep during the holidays

During the busy holiday season, it can be easy to neglect one of the most important aspects of self-care: healthy sleep.

Sleep impacts nearly every area of our lives. Getting the right amount of rest can improve brain performance, promote a strong immune system, reduce stress, and improve mood, allowing you to enjoy the holiday festivities even more.

The Employee Support team and our partner Headspace have some tips to help maintain healthy habits during the holidays.

Stick to a routine

Unwind at least one hour before bedtime by taking a warm bath or shower, doing some light stretching, or practicing mindfulness or meditation. Try to go to bed and wake up around the same time each day (even on the weekends). Engaging in these practices consistently will help signal to your brain that it is time to rest, which can help improve sleep quality.

Be mindful of your load

Overscheduling can quickly sabotage your healthy sleep. As much as you can, try to allow yourself ample time to complete your tasks. Ask loved ones for help and consider removing nonessential responsibilities from your to-do list.

Manage sleep disruptors

Factors such as a poor sleep environment, caffeine, alcohol, excessive food consumption, and a high volume of screen time can all interfere with rest. Try to find the right balance that will allow you to enjoy the holidays without disturbing your routine.

Travel with familiar items

Healthy sleep can be difficult in unfamiliar environments. Try to create a sense of home for you and your family members by traveling with familiar items such as a pillow, blanket, stuffed animal, or linen spray to help you feel more comfortable and relaxed.

Headspace resources

Headspace, UT Southwestern’s Employee Support partner, also offers a variety of resources to help you build and maintain a healthy routine. Enjoy soothing storytelling, sleep sounds/music, wind-down meditations, and guided programs. You can also watch the Prioritizing Rest & A Good Night's Sleep webinar and download the workbook.

To access these resources, log in to the Headspace app, click on the “Explore” tab and select “Sleep.” Not yet enrolled in Headspace? Join for free today.