How to Enjoy Valentine’s Day and Get a Great Night’s Sleep

It's February, and you know what that means: Valentine's Day!

Valentine's Day is one of our favorite holidays because, if celebrated properly, it can actually help you improve both your physical and mental health! [1] [2]

But it's important to be careful, as Valentine's Day also has the potential to interfere with your sleep. This is especially true for older adults, who tend to have more sleep challenges than their younger counterparts. [3]

In this post, we'll pull back the curtain on some common Valentine's Day sleep deprivation traps, and show you some simple celebration modifications you can make to have a romantic, happy Valentine's Day – while also getting quality sleep.

How Valentine's Day Can Negatively Affect Your Sleep

There are basically 4 main factors that can cause Valentine's Day to diminish your sleep quality:

What you eat and drink
When you eat (or drink) it
The types of activities you do
Your sleep habits

Below we'll go into detail on each of these, and show you how you can optimize them for a more enjoyable Valentine's Day, as well as a more relaxing night of sleep afterwards.

1. What You Eat and Drink on Valentine's Day

Let's start with the obvious: Caffeinated beverages. It's no secret that drinks like coffee, cappuccino, and espresso can interfere with sleep. But there's good reason to believe that, on Valentine's Day, many people may consume more than their usual amounts of these beverages, as more couples head to restaurants (which is where 48% of caffeinated beverages are consumed). [4] [5]

Next up: Chocolate. When it comes to sleep-stealing culprits, this one can be less obvious, since many people may be unaware that chocolate actually contains caffeine. And while it's true that it has a smaller amount than most caffeinated beverages, it can certainly add up – especially when you consider that chocolate is one the most popular Valentine's Day gifts! [6] [7]

Finally, it's important to note that sugary Valentine's Day treats of all varieties can have a negative effect on sleep if you aren't careful. [8]

Modifications to consider:

Drinking decaffeinated versions of your favorite hot beverages
Limiting chocolate indulgences to one or two pieces (it may be easier to do this with dark chocolate, since it's somewhat bitter taste can make it more difficult to overeat)

2. When You Eat and Drink on Valentine's Day

Did you know that some experts believe that – when it comes to your sleep health – when you eat may be just as important as what you eat? [9]

And, since Valentine's Day dates tend to be multi-course dinner dates, your risk of tossing and turning in bed that night (due to eating late) increases. [10]

Plus, even a modest amount of caffeine is more likely to interfere with your sleep if consumed at night, as opposed to earlier in the day. [11]

Modifications to consider:

Eating an early dinner (this also makes it easier to get a restaurant reservation if you decide to go out)
Eating a light dinner that won't interfere with your sleep (perhaps avoiding tasting menus and all-you-can-eat buffets at restaurants)
Drinking your last caffeinated beverage at least 6 hours before bedtime

3. Valentine's Day Activities

A hike, bike ride, or other outdoor activity with your partner can be one of the healthiest, most enjoyable ways to celebrate Valentine's Day. However, it is also possible for these types of activities to have an adverse affect on your sleep, depending on how strenuous they are and what time of day (or night) you do them.

While some research suggests that the timing of physical activity may not affect sleep rhythms, it's likely that more study is needed in this area. And, according to this WebMD article, getting your exercise earlier in the day can be beneficial to your sleep. So, at least for now, it's probably best to err on the side of caution when planning Valentine's Day activities. [12] [13]

Modifications to consider:

Planning activities for earlier in the day, or even early in the evening
Enjoying Valentine's Day activities that are not too strenuous (think: relaxing bike ride, leisurely walk, etc.)
Making sure to wind down with some relaxation after exercise, as this is a natural time for the body to rest

4. Your Valentine's Day Sleep Habits

One challenge many older adults face is sharing a bed with someone who has a sleep disorder.

This is especially true if a partner has an untreated sleep disorder. Even symptoms as mild as snoring, continuous tossing and turning, and middle of the night wakeups can be enough to cause sleeping difficulties for both of you. And, of course, more serious symptoms can be that much more of a strain on your sleep-lives. [14]

Modifications to consider:

Creating a sleep environment that is conducive to restful sleep (for example, a cool and dark environment) [15]
Doing relaxing activities together (e.g. meditating, listening to light music, stretching, etc.) before bedtime – this can improve both partners' sleep, while also strengthening your bond together
Using a sound machine to help block out noise that can result from a partner's sleep disorder
Seeking professional help, if appropriate

You Can Get Great Sleep on Valentine's Day – and Beyond!

As you can see, it is certainly possible to fully enjoy your Valentine's Day experience while also enjoying a great night's sleep afterwards. This is especially good news because love itself can be great for your health! [16]

And remember: While these tips can be especially helpful on Valentine's Day, they can also help you anytime you need a quality-sleep boost – so feel free to try them throughout the year as needed or desired.