8 Holiday Sleep Tips So You Don’t Become the Grinch!
Dec 01, 2016
The holidays can be full of magic, family fun, delicious foods and more but they can also be full of stress, guests and interruptions of your regular schedule. Here are some ways to ensure the holidays are enjoyable and you get all the zzz’s you need to bring joy this season!
Get ahead of the holidays
This time of year is always hectic. There are many things that need doing, from decorating for the holidays to baking to shopping for presents, preparing for guests, and more. Many of us put these jobs off until the last minute, which makes for a stressful holiday. It is no fun to be running around on the eve of the holiday looking for the last-minute gifts you forgot to order or grocery shopping on the day of a big dinner.
To avoid stress and sleep deprivation, get a jump start on your holiday planning. Make a list of things that need to be done and begin to make a timeline for when the tasks need to be done. If after writing your to-do list you still feel overwhelmed, ask for help!
Don’t overload yourself
The holidays are about spending time with your loved ones and enjoying each other’s company. What better way to make your holiday less stressful than to recruit your family to help you prepare for the holidays? Plan a shopping trip or a baking day to help bring fun to tasks that can feel overwhelming. If you are hosting a dinner, ask family members to bring a dish to help minimize the amount you need to prepare.
Don’t stop exercising
Routine exercise is one of the greatest promoters of good, quality sleep. While it is tempting to take some time off during the holidays, don’t do it! It’s not only good for the body, it is great for the mind as well. Exercise is a great tool to help eliminate stress. You can always adapt your exercise routine around the holidays. If you have company staying, try picking activities that they can be included in, such as walks or outings. If you have young children, get outside and enjoy the outdoors, build a snowman, go snowshoeing or skiing, etc.
Don’t overdo the snacking, especially at night.
All the yummy foods and desserts make an appearance this time of year, and the temptation to indulge can be a constant battle. It is ok to have some treats here and there, but stuffing yourself right before bed can cause your body to have to work harder to break down all that food while you are asleep. When your body has to focus more energy on processing those gingerbread cookies, it takes away from repairing and refreshing itself during sleep. Also late-night snacking can increase acid reflux, which can make falling asleep and staying asleep that much more difficult.
So what foods are best for nighttime snacking? Shredded wheat cereal with milk, or crackers and cheese, make great snacks. Complex carbs, milk and cheese are great at promoting sleep.
Don’t drink too much
Be aware of those tempting eggnog and peppermint specialty drinks this holiday.
While alcohol can induce drowsiness and help you fall asleep more quickly it can also disturb your rest and lessen the quality of your sleep. Alcohol decreases the amount of REM sleep, which is when dreaming occurs and learning and when memories are stored.
Keep your regular sleep schedule
It is easy to stay up later than normal, catching up with old friends, attending Christmas parties, wrapping presents, etc. but those late nights can wreak havoc on your sleep schedule. It is important to keep your regular sleep schedule, but if disruptions are unavoidable, try to limit them to no more than an hour off your regular schedule. Sleep deprivation can lead to mood and behavior changes, so if you don’t want to become Scrooge, make sure that sleep is a priority.
If you are traveling across time zones, it can be harder to keep your regular schedule. Try to maintain as close to a regular sleep schedule as possible, especially on “mini vacations,” so it won’t affect you in the long run.
Turn off that technology
To promote restful sleep, it is best to have a relaxing bedtime routine. Turn off tablets, phones, computers, etc. at least an hour before bed to allow your brain to “power down.”
Electronic devices emit a light similar to that of daylight. Our brains get tricked by this light, as it associates it with daylight, which can delay the production of melatonin, a hormone that promotes sleep.
Be sure to not let the holidays rob you of that sweet, deep slumber you not only crave, but need to make it through to the new year.