To be honest. I have NFI.

Nevertheless, here’s a global prediction of what could happen - based on the main contributing factors to poor sleep - as well as factors that may protect our sleep.

Risk Factors for Bad Sleep this Xmas

More Frequent Alcohol Use - I’ve been taking more of an interest in alcohol research this year. And what that does is make me more aware of the mention of ‘alcohol’. And there had been a ramping up of advertising about drinking as December approaches Xmas. And that advertising is not just from the big cartels, but also consumers.

So my prediction is that people are going to be drinking more frequently in the lead up to Xmas. This will mean a dependency on having a drink at night to relax and fall asleep. And when they are asleep, the alcohol being processed is going to cause a reduced quality of sleep.

Less Exercise - Although people may be less sedentary leading up to Xmas, shopping doesn’t count as exercise. Yes, being on one’s feet for most of the day on Xmas may feel like you’ve earned the right to be horizontal at the end of the day. But please don’t think that rest will be as good as if you did an hour’s worth of good healthy exercise. Without it, expect less of that deep restorative sleep.

Family Stress - Our research has found that a ‘chaotic’ family environment affects sleep far more than technology use. And if you think ‘chaotic’ doesn’t apply to your family, then let me give you an insight into the types of questions that tap into this factor: “Are you always running behind?”, “How disorganised are you?”, “Is there a lot of commotion going on in your household?”. And the risk factor of ‘family disorganisation’ doesn’t even take into account the stress that some people have about upcoming interactions with family members they don’t like.

Worry and Rumination - “Where the heckfire did I hide that present?”. “I really don’t want to see her tomorrow!”; “I hope he really likes the Xmas present I got him” - these can be just some examples of worrying thoughts that can stop us from shutting off and going to sleep. And then there’s those other negative thoughts - called rumination - that happen when we reflect on the day’s events - “I feel like a failure that I couldn’t afford to buy the hoverboard for him this Xmas”; “Oh no! I just realised that what I said about her dress could have been taken the wrong way”. Although 2020 has been the year of ‘worry and rumination’, we don’t overcome these thoughts unless we do something active about it.

Now this is where some readers might say “When are you going to cover technology use?”. Welcome to the blogger that has done the science on this - here and here.

Protective Factors for Good Sleep this Xmas

Staying up late - On the flipside of “Always running behind” is that many people will be staying up later. Whether it’s wrapping those last minute presents in Xmas Eve and half-munching on a carrot to make the kid’s believe Rudolph was also here overnight - to staying out late on Xmas night and helping to clean up before hitting the sack (yours, not Santa’s). Then again, this depends where you are in the world because there’s so much time you can spend with your family on a Xmas Zoom call. But by staying up later, your body is building up that healthy sleep pressure - making it easier to fall asleep.

Sleeping-in - well, this can also be a risk factor if one sleeps in too often. But if we look at just Xmas, then the next day is a holiday where people can sleep-in and catch up on a late Xmas night.

Helpful thinking - There’s a study I love that shows we tend to worry and ruminate first thing in the morning and at the end of the day. But if you can be aware of these negative thoughts, and turn your attention towards more helpful and realistic thoughts, then this can help you fall to sleep. There is still some magic about Xmas; many opportunities to observe human kindness. Watch out for these. And when you see them, replay them over and over in your mind.

Passive Technology Use - there’s been some recent research findings suggesting people may use technology as a way to distract themselves from worry and rumination - and in this way, technology may be considered a protective factor. Whilst we have struggled to ruin the sleep of teenagers with violent videogames, we have found time and time again that using ‘passive’ technological devices (eg, watching TV, reading an e-book, listening to music) doesn’t affect sleep. Furthermore, these are enjoyable activities that you can undertake at the end of the day.

And Xmas is a time where there is much joy. But take care. We are starting to learn that too much joy may be too alerting. So ensure you watch ‘Elf’ earlier in the night!

A Glimpse into 2021

In last week’s blog we hinted at a new addition to WINK (No, I’m not pregnant).

If you subscribed to our email, we mentioned how we are adding a Member’s Area to WINK.

Well, one creative thought led to another - and another - meaning the Member’s Area will be ready after Xmas - but before we say goodbye to 2020.

For now, here’s a sneak peek behind the curtain of what the Member’s Area will look like (click the image below).

From all of us at WINK - sleep well this Xmas!

- Love + Respect, Prof Michael Gradisar