The Secret to a Happy Summer Holiday: Create a Plan to Reduce Stress and Improve Sleep
There’s a reason you’re seeing more stories about the ways holiday stress impacts your health.
As the summer holiday season approaches, it’s essential to address the stress that often comes with planning and celebrating. From Independence Day barbecues to family vacations, the season is filled with joy and potential stressors. Let’s explore how to manage this busy time to ensure a restful and enjoyable holiday.
Identify Summer Stressors
While stress about things such as school has lessened, the typical summer stressors remain. Financial concerns, preparing for family gatherings, travel plans, and finding the perfect gifts for special occasions (because seemingly ALL of your friends have birthdays coming up) can all contribute to anxiety.
Irregular schedules, relationship pressures, and financial stress during the summer can significantly impact your physical and mental well-being. Stressful events can disrupt sleep, but a good night’s sleep can help you manage stress better. Without adequate sleep, minor issues can seem overwhelming, making it harder to enjoy positive moments.
Plan Ahead for a Relaxed Holiday
If you’re anticipating a busy summer, now is the time to plan for better outcomes. By setting intentions early, you can manage stress naturally and get restful sleep. Here’s how 💡
Prioritize What Matters Most
The summer holidays are a chance to relax and refresh. Yet, the season can be packed with obligations and events. Take a moment to consider how many events you have coming up with work, family, and friends.
Whether hosting visitors or traveling, you can make two significant changes to balance your schedule:
- Say no! Politely decline invitations that stress you out.
- Ask for help: If you’re hosting a BBQ, ask guests to bring a side dish, or co-host with a friend to divide responsibilities. Set gift-giving agreements with family to manage your budget.
While summer meals, parties, and late nights with loved ones are fun, practicing moderation is crucial for your health. You don’t have to attend every event to enjoy your holiday!
Focus on What’s Within Your Control
One simple action is to set intentions for managing your time and health. Before an event, make agreements with yourself. For example:
- “I will leave the party by 9:30.”
- “I won’t graze on appetizers before dinner.”
- “I will limit myself to one drink with dinner.”
Focus on elements within your control, like caffeine intake or turning social gatherings into opportunities for exercise.
Instead of overindulging, concentrate on meaningful connections. Notice small gestures that brighten your day, whether with family, friends, or strangers.
Stick to a Consistent Sleep Schedule
One of the best ways to deal with stress is to maintain a consistent sleep time. Quality sleep helps you handle challenges gracefully. With a few adjustments, you can invest your time and attention in what matters most.
Plan for Less Stress and Better Sleep
Giving yourself the gift of consistent sleep this summer can keep you healthy and grounded. A national survey shows that people struggling to sleep just two nights a week have higher depressive symptoms. Sleep positively impacts mental health, and creating a peaceful bedtime routine can help.
Create a Plan for Healthy Habits
Grab a notebook or journal and complete these steps:
- Contemplate how you feel about the upcoming holidays.
- Visualize enjoying the holidays—what activities are you doing? Who are you with?
- Write your thoughts down.
- Assess upcoming obligations and events. Be realistic about your schedule and say “no” to stressful activities, and “yes” to meaningful ones.
- Set an intention to stick to a consistent sleep time.
Writing down your intentions helps you avoid getting swept up in the busy season. By reducing stress and sticking to a consistent sleep schedule, you’ll handle holiday challenges with grace and enjoy a happier summer holiday.
All that is to say happy (summer) holidays from the SleepScore Labs team!
References:
Krause, A. J., et al. (2020). The sleep-deprived human brain. Nature Reviews Neuroscience, 21(7), 354–369. https://doi.org/10.1038/s41583-020-0279-4
The NSF. (2021, December 10). How is your sleep health linked to your mental health? https://www.thensf.org/how-is-your-sleep-health-linked-to-your-mental-health/