The holiday season often disrupts our carefully cultivated sleep routines. Late-night celebrations, travel across time zones, and the relaxed pace of vacation can leave us struggling to get back on track when daily life resumes. Neurologist Dr. Brian Murray of Sunnybrook Health Sciences Centre calls this phenomenon “social jet lag” — and he warns that once your circadian rhythm is disrupted, your body will fight to get back on schedule.
Nancy Rothstein, The Sleep Ambassador, spoke with CTV News about practical strategies for resetting your sleep schedule after the holidays. Her top recommendation: start a “sleep transition” by dedicating one hour before bed to calming, sleep-conducive activities.
Key Takeaways for Resetting Your Sleep Schedule
- Create a sleep transition routine: Use the hour before bed for a warm bath, reading, gentle stretching, or quiet conversation — no screens allowed.
- Avoid technology before bed: Blue light from devices disrupts your circadian rhythm. Keep your bedroom dark and quiet for optimal sleep.
- Be patient with the process: It can take up to four weeks to fully reset your sleep habits. Listen to your body and pay attention to how you feel each morning.
- Maintain consistency year-round: The best defense against social jet lag is keeping a regular sleep schedule even during holidays and vacations.
Remember: how you feel in the morning is the best indicator of whether you’re getting quality sleep. If you’re waking up groggy and reaching for caffeine, it may be time to reevaluate your sleep habits. Explore more sleep strategies on our resources page or learn about personalized sleep coaching through our services and courses.
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