During the holidays, many of us are feeling stressed and overwhelmed – trying to be superheroes and do it all. The worst part is when you add lack of sleep, or a lack of quality sleep to the mix. Sleep quality contributes to overall health in many different ways.
We are incredible humans, capable of so much good. In the same breath, we are capable of so much negative self-talk. If you’re like me, sometimes negative thoughts pop into our mind during the nighttime hours. We’re trying to relax and destress before bedtime and BOOM – negative self talk thought happens.
Here are some incredible ways to maximize your sleep during the holiday season and the rest of the year.
One of the great ways to train to sleep well is to go to bed and get up at a similar time everyday, regardless of weeks and days off. You’re creating a regular routine and rhythm will assist preparing yourself for sleep.
When sleepy – sleep!
Experts share that a good way to establish a positive sleep routine is to sleep when you’re sleepy. Don’t spend hours in bed waiting to fall asleep.
Not able to fall asleep within 20 minutes? Get up and do something calming, soothing or boring until you do feel sleepy.
Avoid nicotine, caffeine and alcohol
These three substances greatly affect your brain and body before bed. Experts suggest avoiding all 3 for at least 4-6 hours before bedtime.
Use your bed for sleeping and sex
Avoid doing activities like eating, watching tv or working while in bed. While it’s important to do this work elsewhere, your body remembers what you did in bed. Stick with sleeping and sex.
Create Sleep rituals
Create a sleep ritual that helps you wind down before bed. Some find it helpful to perform relaxation practices like stretching or meditation. Explore to find out how you can add to a sleep ritual.
Try a Bath
Having a hot bath an hour or two before bedtime can be useful to relax after your day. Having a hot bath will raise your body temperature. As your body temperature drops after the bath, you relax and become sleepy.
May we suggest adding Goat’s Milk Bath to your hot bath for a spa-quality experience in your own home? Use our Body Oil after you climb out of the tub to seal in the moisture and continue to feel soothed and relaxed. Not heavy feeling or heavily perfumed, our Body Oil is a light body oil that soaks in quickly. The scent left behind is a gentle whiff of lavender.Don’t look at your clock. Many of us who struggle with sleep spend a lot of time watching the clock. Checking the clock frequently can place undue stress and burden on you, which reinforces negative thoughts. Consider placing your clock away from your bed and out of your eyes’ reach.
Regular exercise, such as a walk, is a great way to help with quality sleep. Experts suggest exercise in the morning or afternoon is a good idea, as long as you ensure that strenuous exercise stops 4 hours before bedtime.
A scary word. But what you eat helps you experience quality sleep. A balanced diet timed right can assist you in experiencing a good night’s sleep. Having a light snack before bed is a good idea, whereas having a large, heavy meal right before bed may interrupt your sleep.
Pro tip: Struggling to get to sleep? Many recommend a glass of warm milk – which tryptophan – a natural sleep inducer.
Using these 10 tips (and the bonus 1) can help you build a good sleep routine that will lead to quality sleep. Yes, nights where it is difficult to sleep may still happen, but you’ll be equipped to handle these nights.