Keys to sleep better at Christmas

Specialists from the Spanish Society of Pulmonology and Thoracic Surgery (SEPAR) have recognized that Work and social commitments typical of Christmas can raise stress levelsso they have recommended avoiding overload and spend a few minutes a day doing relaxing activitiessuch as light reading, diaphragmatic breathing or meditation, to fall asleep better.

“A disturbed dream causes general tiredness and irritabilityin addition to worsening respiratory diseases linked to sleep, such as obstructive sleep apnea (OSA). Poor sleep can trigger metabolic problems, such as diabetes or obesity, without forgetting that a high percentage of domestic and traffic accidents are linked to lack of sleep,” explained pulmonologist Carlos Egea, coordinator of the SEPAR 2025/26 Year of Respiratory Sleep Disorders.

With an eye on the upcoming holidays, experts have taken into account that it is common for these celebrations to include dinners that are held late and offer excess food. “As doctors, we recommend moderation,” highlighted pulmonologist and director of the SEPAR Sleep Research Program, Alejandra Roncero, who has advised allowing about two or three hours to pass between dinner and bedtime, as well as avoiding very fatty or spicy foods.

Likewise, the doctors have influenced the risks of alcohol consumptionwhich can induce initial drowsiness, but alters sleep phases and promotes awakenings, snoring and obstructive sleep apnea. It can also increase irritability and affect mood, which is why they have highlighted that it is best to limit your consumption and drink water between drinks.

If a night has been short, they have stated that taking a short napwith a duration of between 20 and 30 minutescan be restorative. However, they have pointed out that trying to “compensate” by sleeping extra hours the next day usually deregulates the circadian rhythm even more, favoring accumulated fatigue.

As natural remedies after a festive night, they have indicated that applying local heat, drink relaxing infusions or do gentle stretches It can promote recovery and facilitate rest. In addition, they have advised that before returning to work, an adjustment day should be carried out to return to normal schedules, eat a light dinner and avoid screens in the last hour before going to bed.

Children and adolescents

As for children, who tend to be the ones who alter their schedules the most during the holidays, specialists have recommended, first of all, maintain a calm environment avoid high stimulation. For example, they have suggested board games, reading or creative activities as alternatives to continue having fun.

In parallel, they have highlighted the importance of maintaining their schedules and spaces to facilitate falling asleep. They have also advised that gifts don’t offer too much encouragement and have discouraged the use of screens before bed.

Regarding adolescents, experts have indicated that limits should be negotiated and agreed with them regarding schedules, use of screens and physical activity. Thus, although they may stay up a little longer, it is advisable to avoid sudden changes so as not to alter your biological clockexercise to promote falling asleep and avoid long naps, while instead of prohibiting technological devices, it is appropriate to establish disconnection times.