The holiday season in Israel is filled with celebrations, family gatherings, and festive meals – and this time also the release of all the living hostages – which can lead to a sense of heavy fatigue and low energy.
The holidays are a time when our routine changes sharply. We sleep more or less, eat differently, drink more, neglect physical activity, and are flooded with emotional stimuli. All these factors disrupt the biological clock, and the body needs time to resynchronize – that’s what creates the feeling of tiredness and lack of energy.
Why is the body so affected by the holidays?
1. Disruption of the biological clock
Our body has an “internal clock” that regulates sleep, wakefulness, metabolism, and energy throughout the day. When we sleep too late and wake up too late, that clock gets confused. A sudden return to routine can feel like “sleep shock,” accompanied by fatigue, difficulty concentrating, and irritability.
2. Emotional and social overload
The holidays bring many gatherings, trips, events, and complex planning – all of which increase stress levels. The body and mind must cope with extra mental load, which continues to affect sleep quality by reducing deep sleep, the kind essential for feeling refreshed. As mentioned, this year we also experienced a surge of emotions due to the release of the living hostages.
3. Heavy nutrition
Festive meals rich in fat, sugar, and carbohydrates affect digestion and sleep quality. Heavy digestion at night can make it harder to fall asleep, cause frequent awakenings, and reduce deep sleep – which is responsible for restoring the body and brain.
Many holiday days are spent sitting around the table or resting for long periods, while the body is used to daily physical release. Lack of activity interferes with natural fatigue that helps you fall asleep easily and sleep continuously.
<br>How to return to routine and help your body sleep better
1. Consistent sleep and wake times
Stick to going to bed and waking up at fixed times. If it’s hard to return to your routine immediately, gradually move your bedtime and wake-up time earlier by 15 minutes every few days.
2. Exposure to natural light in the morning
A short walk or exposure to sunlight in the morning helps synchronize the biological clock and promotes natural alertness.
3. Screen-free time in the evening
An hour before bedtime, stay away from screens, phones, and computers. The blue light emitted by screens delays the secretion of melatonin, the hormone that signals the body it’s time to sleep.
4. Diet adjusted for quality sleep
Eat light dinners. Avoid alcohol and caffeine in the late hours. Drink enough water throughout the day to prevent dehydration, which can interfere with sleep.
5. Daily physical activity
Walking, cycling, or other moderate activity promotes natural fatigue and helps you fall asleep more easily.
6. A relaxing bedtime ritual
A warm shower, short reading, or calm music signals to the body that it’s time to rest and reduces mental tension before sleep.
7. Maintain a proper sleep environment
A dark, quiet room, comfortable temperature, and cozy bed can significantly improve sleep quality.
<br>When to see a doctor?
Post-holiday fatigue is natural, but if it lasts more than a few weeks, or if you experience symptoms such as frequent awakenings, loud snoring, or significant concentration difficulties – it’s important to see your family doctor or a sleep clinic. Sometimes it’s a sleep disorder that can be treated.
Feeling tired after the holidays is a natural response to abrupt changes in routine. With simple steps – gradually returning to regular hours, maintaining a healthy lifestyle, proper nutrition, physical activity, and creating the right sleep environment – you can help your body regain balance and start the new year off right, with more energy and focus.
Prof. Yaron Dagan is the head of the Sleep Medicine Department at Assuta and a sleep medicine consultant for Maccabi Healthcare Services.