New research conducted by CBD-brand Provacan has revealed that summertime school holiday stress soars for Britain’s parents. In all, 40% of British parents turn to alcohol, vaping or smoking to cope with family stresses, doing so every or most nights (82%). This is despite recommendations that using alcohol within three hours of bed and nicotine within four hours of bed will rob you of sleep
The research also found that 42% of parents get less than 6 hours, a level of sleep deprivation which will have long-term health problems, such as raised levels of heart disease and a higher risk of developing diabetes.
Moreover, during the school holidays, just 22% of parents get the recommended 7-9 hours of sleep. It’s well known from studies on stress levels and insomnia that reduced sleep leads to an increase in cortisol levels – our stress hormone. As a result, we then find it harder to get to sleep at night. Effectively we enter a vicious circle of sleep loss raising cortisol levels and the higher cortisol levels then leading to more lost sleep.
Other learnings from the research found;
Turning to merlot to mellow
Nearly three quarters (74%) of parents rely heavily on alcohol as an effective way to de-stress and relax during the school holidays, as 42% managed to get less than 6 hours sleep per night with their children off school – compared to 63% of non-parents who got more than 8 hours sleep – and a minimum of 6 – in the summer.
Nighttime screen use soars
Non-parents polled tended to favour outdoor activities (40%) and physical activity (37%), but were equally as likely to take their phones to bed as parents (45% parents vs. 41% non-parents), as opposed to reading a book or magazine (31% vs. 34%), and listening to music (27% vs 28%) to wind down in the evening.
Over the summer months, nearly one-third (31%) of parents who use their mobile phone in bed look at their phones more during the summer months.
Interestingly, it appears that the age of school children off school has little effect on parental stress levels, as 25% of parents of primary school-aged children reported moderate or significant increases in stress, 24% for secondary school children and 20% for sixth form or college-aged offspring.
Age is just a number
Parents want work-life balance, non-parents worry about money
Primary stress factors reported by parents included, maintaining a work-life balance (42%), financial strains (36%), and a lack of personal time (34%) In contrast, non-parents cite financial strain (40%), seasonal health concerns like allergies (37%), as they spend more time at the pub and socialising with friends than their child-raising compatriots.
Over a third of parents (34%) and non-parents (36%) believe that the long-term effects of summertime stress and reduced sleep are negative or very negative.
Almost half of parents (48%) who reported that they experience significant stress or disrupted sleep during the summer months would consider taking CBD products – higher than 37% of non-parents.
What should we be doing?
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, imbibing within three hours of bedtime can then wake you during the night and reduce your sleep quality. Then 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
Instead 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.
My tips for tip-top sleep 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 study) 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, to stay asleep, and improves your 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 having a bath, meditating, or using a sleep aid like CBD oil. Try reading a book (one third* of study participants do this) or listen to music (over a quarter** of study participants) 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%) 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 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.
About the research
A nationally representative poll was carried out by leading research company Opinium between 11th and 19th July 2024.
About Provacan
The sample of 4,000 adults was split equally into 2,000 UK parents of under 18-year-olds and 2,000 UK adults who do not have children.
Provacan is the UK’s leading UK CBD brand, dedicated to enhancing well-being through premium, scientifically-backed CBD products. Provacan ensures superior quality and purity through rigorous in-house and independent lab testing. Provacan collaborates with top researchers to incorporate the latest CBD advancements. The business is committed to exceptional customer care and sustainable practices, such as organic hemp cultivation and eco-friendly packaging. Provacan also supports global reforestation, planting a tree for every purchase. Over 2,000 positive reviews on Trustpilot attest to their product efficacy and customer satisfaction.