Many parents are turning to unhealthy habits to cope with the stress of the summer holidays, according to new research by CBD brand Provacan in collaboration with British sleep, stress and wellbeing expert Dave Gibson.
A survey of 4,000 Britons found that parents’ sleep and well-being suffer when their children are out of school.
It has been found that 42% of parents sleep less than six hours a night during the summer holidays, while around 63% of non-parents sleep more than eight hours (and a minimum of six) during the same period.
In an effort to manage the added stress, the research found that 40 per cent of British parents turn to alcohol, vaping or tobacco. The vast majority of respondents (82 per cent) revealed that they turn to these vices every night or almost every night.
Other coping mechanisms include alcohol consumption: almost three-quarters of parents (74 per cent) rely “heavily” on alcohol as an effective way to de-stress and relax during school holidays.
Summer holidays can be a very stressful time for parents, according to a new survey of 4,000 Britons (file photo)
When it comes to relaxing, the survey found that non-parents tend to favor outdoor activities (40 percent) and physical activity (37 percent), but are just as likely to take their phone to bed as parents (45 percent of parents vs. 41 percent of non-parents).
The numbers were also similar when it came to reading a book or magazine (31 percent vs. 34 percent) and listening to music (27 percent vs. 28 percent) to relax at night.
During the summer months, almost a third (31 percent) of parents who use their mobile phone in bed look at their phones more than the rest of the time.
In terms of the age of children and the impact this had on parental stress levels during the holidays, the survey found that 25 percent of parents of elementary school-aged children reported moderate or significant increases in stress, with 24 percent for those with high school-aged children and 20 percent for those with children in sixth grade or college age.
Top stressors reported by parents included maintaining a work-life balance (42 percent), financial strain (36 percent) and lack of personal time (34 percent).
In contrast, those without children cite financial hardship (40 percent) and seasonal health issues such as allergies (37 percent) as they spend more time at the bar and socializing with friends than their compatriots who do have children.
More than one-third of parents (34 percent) and non-parents (36 percent) believe the long-term effects of summer stress and reduced sleep are negative or very negative.
Nearly half of parents (48 percent) who reported experiencing significant stress or disrupted sleep during the summer months would consider taking CBD products, higher than the 37 percent of non-parents.
About 40 percent of parents turn to alcohol, vaping or tobacco during summer vacation, and 82 percent say they do so most or every night.
Dave Gibson is a sleep expert who has worked in the NHS as a sleep coach and on the BBC’s Strictly Come Dancing as an osteopath.
She said: ‘It’s much better overall to find healthy ways to unwind before bed, such as ditching devices, relaxing through meditation or taking a natural remedy like CBD oil, which is proven to reduce stress and help you fall asleep, rather than sipping a Riesling or getting cosy with a Chardonnay and a cigarette on the sofa.
‘The main concern revealed by this research is the dependence of many parents on alcohol and nicotine before bed: this is terrible for sleep and rest.
‘While the sedative effects of alcohol may help you fall asleep, drinking alcohol within three hours of bedtime can wake you up during the night and reduce the quality of your sleep.
‘You should stop consuming nicotine about four hours before bedtime, as it is a stimulant and makes it difficult to fall asleep and stay asleep.’
Meanwhile, Provacan’s Alex Markland added: ‘Summer isn’t all sunshine and beach holidays – for many families it’s a time of high stress, less sleep and more worry, whether it’s about how to entertain the kids, deal with financial pressures or social obligations, particularly for those without children who have a lot more time on their hands.
“Sleep and wellbeing are so important to cope with and find ways to enjoy this busy time of year. There are many positive remedies you can try, whether you’re a parent or not, to improve your sleep and reduce stress.”
Here, FEMAIL reveals Dave Gibson’s top tips to help you sleep while dealing with stress this summer.
1. Closed eyes, no iPhones
According to Dave, looking at your phone just before bed makes it harder to relax (file image)
Don’t take your phone to bed. Despite recommendations to avoid screens at least an hour before bed, many people (almost half in this survey) even use their phones in bed just before falling asleep.
This creates a double problem for sleep loss. Screens emit blue light, which disrupts the production of melatonin, the hormone that signals sleepiness. Plus, stimulating content on phones, especially browsing social media, keeps our brains active, making it harder to relax.
For better sleep hygiene, if you struggle with the temptation to use your phone in bed, I recommend keeping it completely out of the bedroom and getting a dedicated alarm.
2. Stay consistent
Many parents feel they lack personal time during school holidays and are tempted to stay up later to make up for it.
However, try to do your best to go to bed and wake up at the same time every day.
This strengthens the biological clock (or circadian rhythm), making it easier to fall asleep, stay asleep, and improve the quantity and quality of sleep.
3. Have a regular relaxation routine at night
Dim the lights early to stimulate the production of melatonin, the sleep hormone. Establish a consistent routine, such as taking a bath, meditating, or using a sleep aid like CBD oil.
Try reading a book (31 percent of parents and 34 percent of non-parents in the study do this) or listening to music (27 percent of parents and 28 percent of non-parents surveyed do this) instead of using your phone in bed.
Always keep the same order each night, which signals your brain that sleep is coming, making it easier to fall asleep.
4. Get up and move
More than a third (36 percent) of parents surveyed use physical activity to reduce stress levels.
Doing cardio also improves sleep quality by increasing deep sleep, but you should try to stop doing it at least an hour before bedtime as it can raise your core body temperature and keep you awake.
Even walking 20-30 minutes a day three times a week has been shown to improve sleep.
A healthier mechanism for dealing with sleep deprivation and stress is walking – even just 30 minutes a day can have a positive effect.
5. Create a relaxing wake-up routine and get some sun in the morning.
Sunlight first thing in the morning helps strengthen our biological clock, so as soon as you wake up, open the curtains or blinds to let in the light.
If you tend to feel stressed in the morning, try starting your day off calmly by avoiding looking at technology until after breakfast.
Then go out and get some sun.
It is recommended that we go outside for 30 minutes every day to maintain a strong biological clock, which in turn helps us fall asleep more easily at night.
