Can Mardi Gras mess with your sleep? You're not the first person to wonder about the effects of partying on sleep quality. Partying doesn't just pose risks for sleep health because we stay up too late. Famed for its all-night festivities, Mardi Gras is a holiday that's focused on overindulgence. That means that some of the lifestyle factors that go along with partying "Big Easy" style can also have repercussions for our sleep hygiene and overall health. Here's a look at everything you need to know about Mardi Gras and sleep.
How Mardi Gras Can Cause You to Break All the Sleep Rules
For people who observe Shrove Tuesday religiously, Mardi Gras marks the end of pre-Lent celebrations. Many people see Mardi Gras as the final chance to indulge before Ash Wednesday ushers in a 40-day season of fasting and repentance. Of course, others simply celebrate Mardi Gras as a reason to have some good times. While most people don't have to worry about doing irreversible damage to their sleep hygiene on a long-term basis, it's important to know how common Mardi Gras practices can disrupt your sleep. If you already struggle with consistently getting a solid night of rest, being prepared for those post-celebration repercussions can be even more important!
Mardi Gras Sleep Sin #1: Disrupting Your Normal Sleep Pattern
The body operates on a 24-hour cycle called the circadian rhythm. In a person with a balanced circadian rhythm, there is a natural inclination to begin winding down for the night as the day grows darker that's paired with a desire to awaken when the sun rises in the morning. The circadian rhythm is important because it signals the release of various hormones tied to everything from mood to regeneration. While circadian rhythm should be dictated by light and dark, it can be shifted by a number of factors that include physical activity, temperature, light exposure, and our social environment.
A typical Mardi Gras schedule is in direct contrast to the natural circadian rhythm. While some people partake in daytime parades and sightseeing during Mardi Gras, most of the "fun" begins just as the body would normally be winding down for nightly rest. This means that a Mardi Gras guest is being exposed to bright lights and loud noises that will stimulate them out of the normal relaxation state that should be induced by the sun setting.
If a person stays up all night to celebrate Mardi Gras, there's a good chance they will sleep in the next morning to compensate for the lack of sleep. More than a few people have shut the blinds on their hotel room windows to sleep the day away on the Wednesday following Mardi Gras. Unfortunately, ignoring the natural cues to wake up with the sunlight can disrupt your natural circadian rhythm to set you up for potential ongoing sleep issues.
Mardi Gras Sleep Sin #2: Staying in a Loud Sleeping Environment
While some Mardi Gras visitors may be enjoying the luxury of staying in a secluded hotel suite, most are packing into shared hotel rooms or rentals with their friends. The noise and fanfare happening around them can make falling asleep impossible! They may also be staying at hotels or apartments that are located on main streets near noisy bars and clubs that allow sounds of music and chatter to keep them awake all night.
Mardi Gras Sleep Sin #3: Consuming Heavy Foods Before Bed
There's a reason Mardi Gras is called Fat Tuesday! This holiday is known for its rich New Orleans dishes that include jambalaya, gumbo, shrimp étouffée, beignets, muffuletta, and king cake. Let's not forget about chicken and steak barbecue dishes! Unfortunately, consuming all this rich food before bedtime can make falling asleep harder. Digestion slows down when we sleep. That slower digestion can trigger discomfort that makes you feel too "full" to stay asleep. Sugary foods can also make you too restless to fall asleep. Of course, rich and spicy foods can also trigger acid reflux and heartburn that make staying asleep impossible.
Mardi Gras Sleep Sin #4: Consuming Alcohol Before Bed
Everyone knows that the drinks flow during Mardi Gras. Serious partiers may consume beers, cocktails, and shot after shot with their friends. While this can be fun in the moment, rest assured that you are certainly not making a toast to good sleep when you do this!
Many people incorrectly assume that alcohol can be a sleep aid. While it can make you feel drowsy in the short term, alcohol can also be a major sleep disruptor. In fact, consuming alcoholic beverages before sleep is a recipe for a night of terrible, restless sleep. The reason why alcohol is so terrible for sleep probably has to do with the way it disrupts the release of melatonin in your brain. Melatonin is the hormone the brain releases when it wants to sleep. When people consume alcohol before bed, they tend to have broken, disrupted sleep. Many people also actually experience alcohol insomnia that makes it impossible to fall asleep after being pulled out of rest. As a result, they wake up in the morning feeling very unrested.
Alcohol is also believed to suppress REM sleep. REM sleep is characterized by rapid eye movements, bodily movement, and intense dreaming. It is a "restorative" sleep that is needed to feel refreshed and alert. When following a healthy sleep pattern, REM sleep should account for roughly 20% of an adult's sleep time.
Making a Sleep Plan for Mardi Gras
No, celebrating Mardi Gras doesn't have to wreck your sleep. However, there is a risk that being careless with celebrations could trap you in some bad sleep habits that could leave you feeling tired and out of sync. Here are some tips to avoid letting Mardi Gras ruin your sleep:
- If flying or driving, avoid all-night travel that has you arriving at the party with a sleep deficit.
- Try to balance rich foods with fruits and vegetables.
- Try to have your last alcoholic beverage at least three hours before bed.
- Try to choose a sleeping area that will expose you to natural sunlight and darkness.
If you're planning a multi-day trip, get back on track with your normal sleep schedule before you return home. - Plan all post-party sightseeing and travel to align with your normal sleep-wake cycle.
For many people, the best way to prevent a post-celebration sleep slump is to begin tracking your sleep habits before your trip to get an idea of how much sleep you need to thrive. Sleep tracking can also help you get data points for how much sleep Mardi Gras actually robbed from you! Pillow can help you begin tracking your sleep patterns to create a baseline before you get in the Mardi Gras party line.
