It’s the festive season, and while itโs the perfect time to relax, one thing you should always be on top of is your sleep.ย
Healthy sleep has been found to promote a longer and healthier life, yet with all the activity surrounding the festive season, quality sleep can be hard to achieve. From holiday parties to late nights and family gatherings, getting good sleep may seem impossible.ย
Thankfully, you can still maintain healthy habits over the festive season, and that includes getting your much-needed rest.
9 Ways To Get Good Sleep During the Holidays
1. Stick to your sleep routine
The first tip to getting good sleep during the festive season is to stick to your normal sleep schedule. Granted, this may be hard to achieve, what with late nights and sleeping in, but by sticking to your normal sleep schedule, youโll be more likely to wake up refreshed and ready for the day ahead.ย
Yes, as it is the holidays, you may be tempted to enjoy a late night, and thatโs fine – occasionally. By going to bed and waking up at the same time, youโll help your body set itsย circadian rhythm, ensuring that you wake up and fall asleep easier.
If you find that the holidays are making it hard for you to stick to your sleep schedule, give yourself some grace by allowing for a one-to-two-hour window for wake-up and bedtime.
So if you usually wake up at 6:00 a.m., give yourself a holiday grace period of waking up from 7:00-8:00 a.m. on holidays, and if you usually go to bed at 10:00 p.m., then give yourself from 10:00-11:30 p.m. to ensure that you get the recommended seven to nine hours of sleep each night.
2. Maintain healthy eating habits
Yes, it is the season of indulgence, which means that your healthy eating habits may be taking a backseat. Now, while you are more than welcome to partake in all the savory sweets and treats that this time of year brings, itโs important not to go overboard.
Foods high in sugar and fat can affect your sleep hygiene by raising your blood glucose levels and making it harder for your body to relax,ย
โEating sugar late at night overstimulates you. It gives you energy and makes you ready for activity, but that is not what weโre trying to do at night. Weโre designed to shut down towards the end of the day,โ explained dietitianย Alex Evans to The Guardian.ย
That said, itโs advisable to stay clear of foods high in sugar and fat, cut caffeine after 3 p.m., and indulge in more anti-aging holiday foods that will help you achieve better sleep.
3. Avoid large meals before bed
Besides staying clear of sweet treats and snacks after 3 p.m., it would also be best that you stay clear of heavy meals two hours before bed.ย
Eating a large meal before bed means that your body will keep you awake, as it will be working hard to digest all that food. If you want to enjoy a meal before bed, keep it light and red meat-free. A glass of milk, crackers, or fruit is a great bedtime meal. ย
4. Watch your alcohol
โTis the season to enjoy a drink or two, but no matter how hard of a year youโve had, you really shouldnโt overdo it.
While you may think that alcohol helps you fall asleep, the reality is that it impairs your sleep quality, causing you to feel groggy and sluggish the next day.ย
Like eating, try to stop drinking at least two hours before you want to go to bed, and to drink two glasses of water for every alcoholic drink you have.ย
5. Keep stress levels low
Itโs the most wonderful time of the year, but with family, shopping, and countless obligations, it can also feel like the most stressful.
While stress is normal, elevated levels can impact your sleep, causing you to toss and turn all night. To better manage your holiday stress, we suggest journaling, setting boundaries, getting some fresh air, and meditating.
6. Exerciseย
Another effective strategy to manage stress is regular exercise, and it can even help to improve your sleep quality.
โExercising improves sleep by reducing sleep onset, meaning it takes less time to fall asleep and decreases the amount of time you are lying in bed awake during the night,โ said sleep specialist Dr. Raj Dasgupta to CNN.
Dr. Dasgupta added that past research has found that exercise improves sleep hygiene in individuals suffering from insomnia by helping them fall asleep faster, sleep longer,ย and enjoy better sleep quality. Additionally, as mentioned, exercise is a great stress reliever, and since stress can impact sleep quality, getting active offers a two-for-one benefit.
As youโre on holiday, you may not want to go to the gym or join a fitness class, and thatโs perfectly fine as there are other ways to stay active. For one, having a dance party with your family, or taking a walk around the block are good ways to stay active, and help you get a better nightโs sleep.
If youโre traveling over the holidays, make sure to pack your yoga mat, take some time to play in the snow, run on the beach, or take a walk through the woods.
7. Adopt relaxing activities before bed
As opposed to scrolling through your screens, why not maintain a healthy bedtime routine during the holidays by reading a good book or engaging in some family fun by playing a few board games with your loved ones? Just try to keep the energy fun and not be too competitive, as that can certainly sour the mood.ย
8. Turn off all screens before bed
Your phoneโs blue lightย mimics the blue light from the sun, and this throws off your circadian rhythm, convincing your body it is time to be awake.
As a result, itโs important to stay clear of TVs, computers, cell phones, e-readers, portable game systems, and other electronic devices at least an hour before you go to bed. It would be best to leave your phone out of armโs reach at night so that youโre not tempted to check it throughout the night.
9. Focus on your sleep environment
Whether youโre traveling over the holidays, or staying at home, itโs essential to create a healthy sleep environment so that you can get some much-needed rest.
If youโre at home, make sure to clear the bedroom of your electronics, and ensure that thereโs no outside light coming into your bedroom. If you happen to be traveling, then try bringing along a sleep eye mask, earplugs, and portable sound machine to fill your room with white noise.
Still canโt sleep?
If you still canโt fall asleep, try diverting your attention to something that will help you relax, like reading a book, or doing some yoga.ย
If youโre still grappling with sleep after trying all these hacks, then your sleep trouble may be caused by something deeper, and youโll need to speak to your doctor.ย
Bottom line
โTis the season for good food and laughs, but itโs always the season for healthy sleep and with these tips in mind, youโll be at your best, and be able to enjoy a restful and healthy holiday season.
