It’s no secret that whilst the festive period can be lots of fun, it can also be a tumultuous time for our mental health. Whether you’re someone who finds Christmas difficult, you’ve got a hectic schedule of partying and eating, or have to find time for January mock revision or extra shifts at work, December can be a shock to the system for all of us. One of the consequences of this disturbed pattern of behaviour can be a lack of sleep. Regardless of whether you’re tossing and turning from excitement or stress, the effects of losing sleep are the same. It not only puts us into a bad mood, but also makes it harder for us to concentrate, as well as increasing our anxiety. If sleep deprivation is prolonged, this can affect our mood over a longer period of time.

Although it can be a tricky time for sleep, all is not lost! stem4’s Zz-Mas tips are designed to give you the best chance at a good night’s sleep and positive mental health this holiday period. Make sure to give them a go and share them far and wide!

1. Start prepping early – a good sleep pattern doesn’t happen overnight. Give yourself time to develop new habits and don’t be too hard on yourself if you’re struggling.

2. Prepare a sleep routine. For example, your routine could look like this: 

  • Don’t drink caffeine after 3 pm.
  • Try and eat by 7.30 pm.
  • Put away screens an hour before you sleep.
  • Do something relaxing for example, read, listen to an audiobook or a sleep playlist.

3. Keep your bedroom for sleeping as much as you can. Our brains look for cues to help us sleep. If you associate your bedroom with staying awake, having fun or being stressed, then it’s harder to train it to associate it with rest and security.

4. Cover your clock and don’t check the time. Checking makes us more worried about missing out on sleep. 

5. Avoid sleeping in the day, it messes up your body clock. 

6. Tidy up your bedroom and make it cosy and comfortable for sleeping. Having fewer distractions helps you to stay focussed on dropping off to sleep.

7. If you really, really can’t sleep – don’t toss and turn, get out of bed, do some gentle stretches, breathing or think of things that relax you. Then try again.