Summer holidays were made for relaxing on the beach and catching up with friends and whanau. 

So why are you lying awake at 2am, worrying about the year ahead (or the one just been) while sweating through another hot summer night?

The holiday period can be tricky. Yes, it’s a time for celebrating another year gone by, but also… 

• Work. Meeting deadlines before the closedown, and juggling the admin of Christmas parties. 

• Family gatherings. Great fun, but some situations can be, well, challenging. 

• Kids. They’re off school and need to be entertained and supervised. 

• Christmas. First the preparations - then the aftermath of dismantling the tree and decorations.  

• The weather. Totally unpredictable. 

• Travel. Long hours on the road to holiday hotspots, plus the inevitable traffic jams.  

• Finances. Your wallet is feeling the burn from gifts and festivities. 

• And here's the kicker: you're supposed to look like you're having a ball.

Admit it - you’re stressed. 

 

Common symptoms of stress:

• Muscle stiffness, especially in your neck and back

• Difficulty falling asleep at night or staying asleep

• Irritability or low mood

• Feeling worried or wound up

• Racing thoughts

• Tiredness or low energy 

• Fatigue

• Digestive issues such as gas, sluggish bowels 

• Unexplained weight gain or weight loss

• Skin breakouts 

• Changes to your menstrual cycle

The connection between sleep and stress 

Feelings of stress and worry can make it even more difficult to nod off at night. This is often because stress activates your sympathetic nervous system, causing your body to increase production of ‘stress’ hormones cortisol and adrenaline. Your brain starts behaving as if you’ve had six cups of coffee - even though you’re exhausted. And when you do fall asleep, you might find yourself waking up frequently. 

Longer daylight hours and hot nights can also disrupt your body’s sleep-wake cycle, pushing back the times that you would usually start to feel sleepy or wake up in the morning. 

Lack of sleep can then make you feel more stressed! When you’re tired, your brain struggles to process emotions normally. You might find yourself overreacting to things that normally wouldn’t upset you, like the hot weather or your kids arguing. While some of these things may be fairly minor, chronic stress can start to impact your relationships and mental health - not to mention your holiday. 

Fortunately, there are some tried-and-true ways to break the stress-sleep cycle before it upsets your whole summer. 

Practical Stress Management Strategies 

Plan and prioritise

It’s easy to feel overwhelmed when you’ve got a hundred things to do and five minutes to do them all. A simple way to deal with a crazy to-do list is to write it down, and then rank each task according to priority.  

Then it’s just a matter of starting with the most important and urgent stuff and working your way down the list. Where possible, delegate tasks to other people (bored kids could come in handy here!)

Set boundaries

We all have our preferences when it comes to socialising. If you’re worn out with celebrations and catchups, don’t feel bad about taking time out for yourself. Reschedule what you can, and then do something that makes you feel good. Your loved ones will appreciate your company more when you’re feeling refreshed and recharged.

Physical stress relief

Exercise is one of the best ways to shake off tension and clear your head. Make the most of the sunny weather (when it happens!) to get outdoors and active. Cycling, walking, swimming, playing golf, washing the car - anything that gets your blood moving. 

Chill time is good too - especially when it’s in the natural environment. Studies show that 10-20 minute ‘nature breaks’ can calm the stress response, reduce blood pressure and heart rate, and support positive mood. So, head to a park, the beach, the bush, or a garden. Watch a sunrise or sunset. Take some time to chill out and just breathe. And turn off your phone! 

Support your nervous system

When real world stress won't let up, start working from the inside. Ashwagandha is a well-researched herb that’s been used for centuries to calm frazzled nerves and support better sleep - exactly what you need when the festive season is doing your head in. Available in capsules, tablets, or gummies at Bargain Chemist.

Tips for sleeping well in summer 

Hot humid nights make sleep even more difficult when you’re stressed. The key is preparing your room - and yourself - for a restful night. 

Keep it cool. Open windows in the evening (don’t forget to plug in a bug zapper!) Invest in a fan. Use cotton sheets - they allow better airflow than synthetic. Have a lukewarm shower before bed to support your body’s natural thermostat. And always keep a glass or bottle of water by your bed.

Make sure the room is dark. Invest in blackout blinds if the moon or streetlights invade your sleep. Or grab a Simply Essential Sleeping Mask, which fits comfortably over your eyes to block out light. 

Add a few drops of lavender essential oil to your pillow. Lavender’s sweet and soothing scent helps to calm a busy mind and support normal processes that signal sleep.

Support your nervous system with magnesium, which helps to ease muscle tension and support relaxation. Nutra-Life® Magnesium Sleep + Advanced contains both magnesium and natural sleep heroes 5-HTP, passion flower, and L-Theanine. Or check out our huge range of sleep and stress products designed to relieve mild stress and support restful sleep.

Block out the summer noise! A good pair of earplugs can save your sleep from the disruption of fireworks and rowdy revellers (or a snoring partner).

Wind down properly. Your brain needs time to switch off, especially when it's been running at full tilt all week (or all year!). Give yourself at least 30 minutes before bedtime to actually switch off - literally. Put down the phone, turn off the TV. Read a book, listen to calm music, or do some gentle stretching.

Don’t feel guilty if you’re struggling. There are no rules for how to enjoy a summer holiday, so put yourself first when you can. Bargain Chemist has a heap of options for making the load a little lighter. 

Remember: if things do feel a bit too much, reach out to someone who can help.

Always read the label and use as directed. If symptoms persist, see your healthcare professional.