Getting a good night’s sleep can be a little more difficult amid the hype of the holidays.

With changes in routine, diet, and potentially time zones, quality sleep might be difficult to obtain.

About 42% of American adults experience sleep problems during the holiday season, according to a CNET survey.

DO WOMEN NEED MORE SLEEP THAN MEN? HERE’S WHAT THE EXPERTS THINK

More than half of millennials and Gen Zers said their sleep quality was significantly affected during the holidays, according to the survey.

Dr. Brian Licuanan, a board-certified clinical psychologist in California, told Fox News Digital that there are a variety of reasons. sleep may be disruptedincluding medical and mental health issues, diet, alcohol use, and other lifestyle behaviors, such as exposure to screens.

A survey finds that 42% of American adults have sleep problems during the holiday season. (iStock)

Spending the holidays at someone else’s house or experiencing a change in one’s normal waking and sleeping routine can also impact sleep quality, he said.

“HOW MUCH SLEEP IS TOO MUCH?” »: ASK A DOCTOR

Licuanan, author of “How to Get Your Resistant Loved One into Treatment,” offered the following five tips on how to improve sleep during the holiday season.

1. Prepare to sleep away from home

Especially for those who are travel across time zonessleep schedules will likely take a hit.

“Try to adjust accordingly,” the expert suggested. “If you’re in a time zone ahead of your usual time zone, consider going to bed earlier, as you may feel sleepy earlier.”

One expert suggested bringing earplugs or a sleep mask when sleeping away from home. (iStock)

“If you’re in a time zone behind your usual time zone, try delaying bedtime to allow your body to develop enough sleepiness.”

If you’re staying as a guest in someone’s home or a hotel, it might be helpful to bring a few tools to ensure a good night’s sleep.

TO IMPROVE YOUR SLEEP, DO THIS ACTIVITY BEFORE BED, EXPERTS SUGGESTE

That could include earplugs or eye masks, Licuanan said, which are “good ways to replicate the quiet and darkness you can have in your home.”

2. Be aware of changes in diet, alcohol and exercise

As many people can eat and drink more than usual during the holidays, Licuanan advised paying attention to the amount of consumption.

Exercise routines are likely to change during this time as well.

“(Alcohol) could alter certain stages of sleep, causing you to feel dizzy and tired the next day,” the expert said. (iStock)

“(Alcohol) could impair certain stages of sleep, causing you to feel dizzy and tired the next day,” he said.

“Allow time for exercise and healthy eating habitsas it will help you relax and promote better sleep.”

3. Stay organized

According to Licuanan, staying organized during the busy holiday season can help keep the mind from racing before bed.

He recommended making a list of items or tasks to complete the next day to organize your thoughts.

ARE YOU TRAVELING FOR CHRISTMAS? STAY HEALTHY WITH THESE 7 TIPS

“Writing things down can help you feel more relaxed and eliminate extra, unnecessary thoughts that can disrupt your sleep,” Licuanan said.

Staying on top of what needs to be done can promote better sleep, experts say. (iStock)

4. Communicate with your partner

Balancing relationships during the holidays can also cause unwanted stress and sleep disruption.

To avoid any unnecessary issues, Licuanan encourages you to have an open dialogue with your partner about vacation expectations.

CLICK HERE TO SUBSCRIBE TO OUR HEALTH NEWSLETTER

“Distribute responsibilities, so that one person is not overwhelmed with things to do,” he advised.

“These activities may include purchasing groceries, wrapping gifts, picking up family members from the airport, or arranging entertainment for guests.”

Dividing responsibilities between partners can avoid overburdening one person and promote more restful sleep. (iStock)

5. Stay positive and have fun

Although the holidays can be filled with potential stressors, Licuanan suggested practicing mindfulness and relaxation techniques to sleep well later.

“Ongoing social gatherings, travel and spontaneous activities can all increase stress levels” he said.

For more health articles, visit www.foxnews.com/health

“Managing stress levels with mindfulness and relaxation techniques can help you be relaxed. physically and mentally in order to better achieve restful and relaxed sleep.”

Licuanan encouraged all holiday celebrants to stay positive, have fun and try to enjoy the season.

CLICK HERE TO GET THE FOX NEWS APP

“Even though the holidays can present some level of stress, it’s important to remember things like gratitude and the positive things in life, as a positive mindset can reduce stress, which will likely improve quality of sleep,” he added.