The festival of Diwali brings a flurry of excitement, joy, and celebration, lighting up homes and hearts across the country. But, amidst the festive lights and late-night gatherings, our sleep schedules often go for a toss. Research shows that inadequate sleep affects cognitive functions, mood, and even immunity, which can make one feel drained during what should be a joyous time. Balancing fun and rest is key to fully enjoying Diwali’s festivities without the energy slump. Here are some practical tips for maintaining that balance, backed by science and sleep experts.
1. Understand the Impact of Sleep Deprivation on Health
A study suggests that sleep deprivation can significantly reduce brain activity in the prefrontal cortex, the area responsible for decision-making and self-control. This can lead to mood swings, irritability, and a lack of motivation, none of which add to the festive cheer! In addition, sleep-deprived individuals often experience higher cortisol levels, a hormone associated with stress. During Diwali, the excitement combined with disrupted sleep can intensify these effects, making it harder to enjoy the celebrations to the fullest.
Another study published in the Journal of Clinical Endocrinology & Metabolism found that a reduction in sleep duration impairs glucose tolerance and increases the risk of weight gain. This is particularly relevant during Diwali when sweets and fried foods are in abundance. Sleep-deprived individuals may feel a stronger craving for high-calorie foods and have less energy to engage in physical activity. This highlights the importance of maintaining a proper sleep schedule to keep metabolism and energy levels stable.
2. Plan for Power Naps During the Day
If late nights are inevitable, power naps can be a lifesaver. Studies show that a short nap of 10-20 minutes is enough to boost alertness and improve mood without causing sleep inertia (the grogginess that comes from longer naps). Try to slot a nap in the afternoon to offset the lack of night sleep, but make sure it’s brief. Avoid napping close to the evening as this can disrupt your sleep cycle further.
3. Limit Caffeine Intake in the Evenings
Festivals often involve rounds of tea, coffee, and sugary drinks to keep up with the energy of celebrations. However, caffeine can stay in your system for several hours and disrupt your sleep cycle. Limit caffeinated beverages after 4 p.m., especially if you’re sensitive to caffeine. Instead, try a calming herbal tea like chamomile, which can help you wind down after the excitement and prepare you for a restful night.
4. Create a Relaxing Bedtime Routine
Even on festive nights, having a calming bedtime routine can signal your body that it’s time to rest. Dim the lights, put away your phone and switch off from the festivities at least 30 minutes before sleeping. Activities like light stretching, reading, or listening to soothing music can promote relaxation and help you sleep more soundly. This is especially beneficial as it counters the overstimulation from Diwali’s fireworks and festivities, which can make it harder for some people to fall asleep.
5. Prioritise Quality Over Quantity of Sleep
If you know that the number of hours you can sleep will be limited, try to focus on maximising sleep quality. Avoid heavy or late meals, as going to bed on a full stomach can disrupt digestion and affect sleep. Also, make sure your sleeping environment is comfortable—adjust the room temperature, use blackout curtains to block out light, and, if needed, earplugs to reduce noise.
6. Keep the Celebration Balanced
Remember, Diwali is a time to celebrate, not to exhaust yourself. Plan your social gatherings and family visits in a way that allows for downtime. Try not to pack in too many late-night gatherings back-to-back. Balancing your activities can help you avoid sleep debt and enjoy each celebration with full enthusiasm.
By following these practical tips, you can balance sleep and fun during Diwali, enjoying the celebrations while keeping exhaustion at bay. Remember, a well-rested mind and body will allow you to enjoy every moment and create beautiful memories with loved ones. Happy Diwali, and here’s to both rest and revelry!