We all know that getting a healthy amount of sleep can be a struggle. The holiday season makes this even tougher for some of us as we might be traveling to see loved ones, heading on a vacation, or hosting family and friends at your place. To help us get our zzz's this holiday season, our Camp Reveille sleep experts Lisa Mercurio & Cindy Bressler from The Bedtime Network gave us some tips on how we can get a good nights sleep this holiday season!
The Bedtime Network's Top 10 Holiday Sleep Tips
10 – Traveling this holiday season? Planes trains and
automobiles throw off tons of inadvertent light. Pack a good book but even more importantly,
don’t forget your sleep mask. If traveling through multiple time zones and jet lag
is a factor, check with your doctor and consider a bit of melatonin.
9 – Having guests? Why
not make their bed first and sleep in
it. If you’re really worried about your
guests and their comfort zone, give the sleeping accommodations a whirl yourself. It’s the best way to discover whether or not
the mattress is satisfactory, the room temperature is comfortable, and/or if
you’ve forgotten something. We like to
leave a choice of pillows for our visitors as well as a variety or choice of
blankets. It’s hard to know what people
like in advance, but just in case, a few extra throw blankets or an extra
pillow can make the spirit bright. A bit
of luscious foot cream (we like Sabon’s)
on the nightstand along with a bottle of water will make it feel just like home
(though at that point, they might not want to leave!)
8 –Wine, women and song: the party doesn’t have to end, even
when you stop drinking. A woman’s body
doesn’t process alcohol as efficiently as a man’s. Therefore, remember that a good night’s sleep
is easily disrupted by alcohol if your consumption doesn’t stop at least two
and preferably three hours prior to bedtime.
Try to wrap it up earlier and you literally will be able to “sleep it
off.” Insist on playing the party line
to the end? Well, the old rules of hydrating with extra water will still help.
7 – Overeating: It’s
hard for the body to multi-task, that is, to sleep while digesting an
exceptionally heavy meal. Rich foods and
desserts so commonplace at holiday time will not only wreak havoc with your
waistline, but they’ll also disturb your sleep.
Bedtime Network’s nutritionist Gayle Reichler recommends that you go
light on protein and sugar and even consider having, “breakfast for
dinner.” Check out her Holiday Recipes that won't make you sleepy.
6 – Exercise can go
by the wayside during this busy holiday season, but it’s the best way to combat
the extra calories as well as the added stress.
If time is really tight and you find that you simply cannot get yourself
to the gym, go out for a walk. The fresh
air and added benefits of Vitamin D from sunlight will help regulate your sleep
schedule.
5 – Keeping lists is always at the top of our list, but
during the holidays, it can be virtually impossible to track your tasks, your
gift giving and even your day-to-day responsibilities. Don’t let the “worry train” visit you at
night when you start to re-trace your steps.
Instead, keep a pad by your bedside to jot down those last minute ideas
that cross your mind when there should be nothing but thoughts of sugar plum
fairies.
4 – A warm bath before bedtime is not only a relaxing
practice, but it also helps to establish communication between your brain and
body. The warm water will raise your
body temperature. Once you’re safely tucked
under the covers, your body temperature drops and the brain will receive a natural
signal to fall asleep. We love this as a
ritual. During holiday time, add a few
drops of essential lavender oil. Soak. Breathe. Release. Zzzzz.
3 – Turn off. We’re
not talking about the road, but rather, the lights. The addition of computer screens, smart
phones and all manner of devices are exposing us all to blue light which
informs our brain that it is not time to sleep, even if it is. Try to limit your use of electronics 60 to 90
minutes before bedtime. This is a good
practice even when the holidays are not in full swing.
2 – Night Moves.
Stretch. Stretch. Stretch.
Chances are good that the tension between your shoulders is permeating
your mood and your sleep. Tune into
Elisabeth Halfpapp’s gentle nightly system for mind and body Night Moves, and
you’ll be sleeping better than your cat and dog.
1 – Do something kind for yourself that influences your
sleep in a positive way each and every night.
15 minutes of meditation, breathing, and/or listening to music can make
all the difference. We recommend BedtimeBeats – The Secret to Sleep as the ultimate music before bedtime. We
also like the “Deep Sleep” app for iPhone by Dr. Andrew Johnson. Portable.
Inexpensive. Non-addictive.
Sleep in heavenly peace.
Love, The First Ladies of Sleep
Lisa and Cindy
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| Lisa & Cindy of The Bedtime Network |
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