The year-end holiday season approaches, a jolly and luminous season making most of us feel cheerful, but perhaps also sleepless. While missing a few good nights' sleep might not be the end of the world, especially not in times of celebration with friends and family, here are 12 tips that might make it just a little easier for you to sleep and enjoy the holiday season even more.
#1 - Alcohol may make you feel sleepy and help you fall asleep faster at first BUT you are likely to have poor quality sleep if you drink too much or too late. Alcohol makes deep sleep and REM sleep more difficult.
- Drink moderately to begin with.
- Allow 4 to 5 hours between your last glass of alcohol and bedtime.
- Drink 1 glass of water after each glass of alcohol.
- Finish the night with a non-alcoholic "mocktail" rather than a night cap!
#2 - Festive dinners are wonderful and feel great, but make sure to follow the following tips:
- Eat relatively moderate portions, spacing out each dish or serving.
- Eat healthy and filling food if possible.
- Avoid eating a lot of sweet, sugary foods and desserts if possible.
- Allow 3 to 5 hours between your meal and bedtime.
- Better yet, go for a 30-minute outdoor walk after your holiday meal to help your digestion along.
#3 - Caffeine too late in the day can disrupt your sleep
- If you must drink caffeinated drinks (coffee, black tea, energy drinks), have them in the morning or noon and probably no later than 3 or 4pm.
#4 - Keep the same wake up time during the holidays - or as close to it as possible,
- so as to keep your body clock in sync. You may feel more tired during the day but you will sleep better the following night, as you will have built enough sleep pressure to sleep more soundly.
#5 - Go for a short exercise session, preferably outdoors, if you struggle staying awake during the day, rather than taking a nap.
- Napping too long or too late may disrupt your natural circadian rhythm and make it more difficult to sleep at night.
Most of all.... celebrate, ENJOY yourself as much as possible, PLAN as far ahead as possible to manage your time and priorities, and stay away from STRESSFUL situations. And don't forget to indulge in cheerful holiday MUSIC playlists! The more relaxed and happy you feel, the better you'll sleep of course!
Happy Holidays from WeSleep!