5 prime suggestions for folks to destress in a wholesome manner throughout college hols

Many parents rely on unhealthy habits to cope with Summer holiday stress, according to new research carried out by CBD-brand Provacan in collaboration with UK sleep, stress and wellbeing expert, Dave Gibson.

A poll of 4,000 Brits revealed that parents’ sleep and wellbeing plummets while their children are off school.

It found that 42 per cent of parents sleep for less than six hours per night during the Summer break. Meanwhile, some 63 per cent of non-parents sleep for more than eight hours (and for a minimum of six) during the same time period.

In an effort to manage the additional stress, the research found that 40 per cent of British parents turn to alcohol, vaping or smoking. The vast majority of those polled – 82 per cent – revealed they rely on these vices either every or most nights.

Other coping mechanisms include drinking, with nearly three-quarters of parents (74 per cent) relying ‘heavily’ on alcohol as an effective way to de-stress and relax during the school holidays.

When it comes to winding down, according to the poll, non-parents tended to favour outdoor activities (40 per cent) and physical activity (37 per cent), but were equally as likely to take their phones to bed as parents (45 per cent parents vs. 41 per cent non-parents).

The numbers were also similar when it came to reading a book or magazine (31 per cent vs. 34 per cent), and listening to music (27 per cent vs 28 per cent) to wind down in the evening.

Over the Summer months, nearly one third (31 per cent) of parents who use their mobile phone in bed look at their phones more than they do the rest of the time.

In terms of the age of children, and what impact that had on parental stress levels during the holidays, the poll found that 25 per cent of parents of primary school aged children reported moderate or significant increases in stress, with 24 per cent for those with secondary school children and 20 per cent for those with sixth form or college-aged offspring.

The primary stress factors reported by parents included, maintaining a work-life balance (42 per cent), financial strains (36 per cent), and a lack of personal time (34 per cent).

In contrast, non-parents cite financial strain (40 per cent), and seasonal health concerns like allergies (37 per cent), as they spend more time at the pub and socialising with friends than their child-raising compatriots.

Over a third of both parents (34 per cent) and non-parents (36 per cent) believe that the long-term effects of Summertime stress and reduced sleep are negative or very negative.

Almost half of parents (48 per cent) who reported that they experience significant stress or disrupted sleep during the summer months would consider taking CBD products – higher than 37 per cent of non-parents.

Dave Gibson is a sleep expert who has worked within the NHS as a Sleep Coach and worked on the BBC’s Strictly Come Dancing as an Osteopath.

He said: ‘It’s far better all round to find healthy ways to relax before bed, such as ditching your devices, mellowing out through meditation, or taking a natural remedy such as CBD oil, which is proven to both reduce stress and help you get to sleep, rather than reaching for the Riesling or getting cosy with some Chardonnay and a cig on the sofa.

‘The main concern unveiled by this research is the reliance by many parents on alcohol and nicotine used before bed – this is terrible for sleep and restfulness. 

‘Whilst alcohol’s sedative effects can help you nod off, drinking alcohol within three hours of bedtime can then wake you during the night and reduce your sleep quality. 

‘You should stop all nicotine around four hours before you sleep, as it’s a stimulant and makes it both harder to fall asleep and then stay asleep.’

Meanwhile, Alex Markland from Provacan added: ‘Summer isn’t all sunshine and beach holidays – for many families it’s a time of great stress, less sleep and more worry. Whether that’s how to entertain children, cope with financial pressures, or social obligations – particularly for non-parents who have much more time on their hands.

‘Sleep and wellbeing is so important for navigating – and finding ways to enjoy – this busy period in the year. There are many positive remedies that you can try, whether you’re a parent or not, to improve your sleep and reduce your stress.’

Here, FEMAIL reveals Dave Gibson’s top tips to help you sleep while dealing with stress this Summer.

1. Eyes shut, not iPhones 

Don’t take your phone to bed. Despite recommendations to avoid screens for at least an hour before bed, many people (nearly half in this poll) even use their phones in bed just before they nod off. 

This creates a double whammy for sleep loss. Screens emit blue light, disrupting melatonin production—the hormone that signals sleepiness. Additionally, the stimulating content on phones, especially scrolling on social media, keeps our brains active, making it harder to wind down. 

For better sleep hygiene, if you struggle with the temptation of using your phone in bed, I’d keep your phone out of the bedroom entirely and get a dedicated alarm.

2. Keep it consistent

Many parents feel they lack personal time during school holidays and are tempted to stay up later to compensate. 

However you try your best to go to bed and wake up at the same time each day. 

This strengthens your body clock (or circadian rhythm), making it easier to fall asleep, stay asleep, and improve sleep quantity and quality.

3. Have a regular evening wind-down routine

Dim lights early to boost melatonin production, 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 per cent of parents and 34 per cent of non-parents in the  studydo this) or listen to music (like the 27 per cent of parents, 28 per cent of non-parents polled) instead of using your phone in bed. 

Always keep to the same order each night which signals to your brain that sleep is coming, making it easier to fall asleep.

4. Get up and move

Over a third (36 per cent) of parents in the research use physical activity to reduce stress levels. 

Doing cardio also improves sleep quality by increasing deep sleep but you should aim to stop cardio at least one hour before bed, as it can raise your core body temperature which then keep you awake. 

Even walking for 20-30 minutes a day three times a week is proven to improve sleep.

5. Create a relaxing wake up routine and get some sunlight in the morning 

Sunlight first thing helps to strengthen our body clock so as soon as you wake up, open curtains/blinds to let the light in. 

If you tend to feel stressed in the morning, aim to ease your way into the day by avoiding looking at your tech until after your breakfast. 

Then get outside for some sunlight. 

It’s recommended that we get 30 minutes outside every day to keep a strong body clock which in turn helps us get to sleep more easily in the evening.