The excitement of celebrating New Year's with family and loved ones can sometimes linger for several days. One common side effect is feeling tired from various activities. However, the New Year should be a good start to a healthier life. One way to improve your health is by getting better quality sleep to start the year more refreshed and avoid jet lag.
What Is Jet Lag?
Jet lag is a sleep disorder that usually occurs after long trips across different time zones. This condition disrupts the body's circadian rhythm, which is the biological clock that regulates sleep and wake cycles. Triggers include air travel, advanced age, stress, or lack of sleep before traveling. Symptoms include severe daytime sleepiness, nighttime insomnia, headaches, and unstable mood swings.
Why Are Sleep Patterns Disturbed After the New Year Holidays?
New Year holidays often disrupt sleep rhythms due to the following triggers:
1. More social activities at night.
2. Late nights due to social gatherings.
3. Changes in sleep-wake schedules during the holidays affect circadian rhythms.
4. A mind constantly busy with vacation preparations.
The Impact of Lack of Sleep on Physical and Mental Health
Lack of sleep can cause physical and mental health problems, including:
1. Increased risk of cancer.
2. Higher risk of cardiovascular disease.
3. Anxiety and depression disorders.
4. Emotional instability.
5. Metabolic disorders such as obesity and type 2 diabetes.
Tips for Restoring Quality Sleep Patterns
To restore quality sleep, try applying the following tips:
1. Drink enough water to stay hydrated.
2. Take a short nap (15-20 minutes) if you feel extremely sleepy during the day.
3. Get some morning sunlight to reset your circadian rhythm.
4. Consume caffeine (such as tea or coffee) in moderation, but avoid excessive consumption.
5. Avoid tobacco and alcohol before bed.
It's a good idea to welcome the New Year with joy and various activities and holidays. However, don't let it disrupt your sleep after celebrating, as this will help you feel refreshed and motivated to achieve your resolutions.
References:
1. Meva Nareza T. Jet Lag. Alododkter. Last reviewed: 30 Agustus 2024. Available at: https://www.alodokter.com/jet-lag
2. Libur Panjang Nataru Bikin Pola Tidur Berantakan? Ini 5 Efeknya Bagi Tubuh. Last reviewed: 23 Desember 2025. Available at: https://new.yesdok.com/id/article/libur-panjang-nataru-bikin-pola-tidur-berantakan-ini-5-efeknya-bagi-tubuh
3. Arambh Sanjay Shah, et. al. 2025. Effects of Sleep Deprivation on Physical and Mental Health Outcomes: An Umbrella Review. American Journal of Lifestyle Medicine. DOI: 10.1177/15598276251346752
4. Staf Editorial WebMD. Sleep, Travel, and Jet Lag. WebMD. Last reviewed: 11 November 2025. Available at: https://www.webmd.com/sleep-disorders/sleep-travel