Posted by: lisahealthy | December 2, 2015

7 Tips to Healthy Holiday Sleep

christmas-party

  1. Keep a normal sleep routine even during the holidays. Stay consistent to reinforce your sleep-wake cycle which encourages a relaxing slumber. If you have a holiday party and stay up late, try to wake up at the same time you normally would, even if you feel tired the next day.
  2. Avoid eating within two hours of bedtime. If you’re hungry, have a glass of milk and a light snack. Milk contains the amino acid L-tryptophan and research shows that it helps people go to sleep.
  3. Make your bedroom your sanctuary. Close the blinds and eliminate any ambient light. Holidays are exciting but don’t allow your kids to sleep in your bed with you. This will disrupt a good night’s sleep for all of you.
  4. Avoid alcohol and caffeine. Avoid caffeine at least 6 hours before bedtime. It will keep you awake. Alcohol is a depressant that you may think is helpful because it might help you fall asleep more easily at first. But when your body metabolizes it during the sleep cycle, it often disrupts sleep and wakes you up.
  5. Keep your mind calm and anxiety-free at bedtime. Use Cognitive Refocusing Therapy to change your thoughts to a place you love to visit on vacation, like the beach.
  6. Get plenty of exercise. Exercising during the day reduces the levels of stress hormones in your body which allows you to fall asleep faster and wake up less often during the night.
  7. Learn the 4-7-8 technique. If you have trouble winding down before bedtime. Learn a breathing technique can help you to nod off. http://www.dailymail.co.uk/sciencetech/article-3067526/Can-t-sleep-4-7-8-breathing-technique-claims-help-nod-60-SECONDS.html#v-4215373287001

From the desk of Lisa Healthy, Holistic Educator Lisa-pic.jpg“Having energy & abundantly living the healthy you.”                   http://www.nikken.com/lisahealthy

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Categories

%d bloggers like this: