Even the “most wonderful time of the year” can be emotionally exhausting. After all, ‘tis the season for endless family visits, packed department stores, long lines at the grocery counter, and frightful weather. These causes of stress can take a toll on your quality of sleep, leaving you feeling more like the Grinch than “merry and bright” in the morning. To safeguard your physical and mental health, we implore you to aim for at least 8 hours of sleep per night — no matter how mythical that prospect might seem. Read on to unlock some of our sleep tips for attaining better sleep this season!
In this season of giving and receiving, we additionally encourage you to consider a new mattress so that you can experience optimal comfort that will match the support you provide to loved ones year-round.
Enforce a No-Screens Policy
These days, a person’s eyes glued to a screen is about as commonplace as a Toyota Camry on the freeway. It’s no secret that reining in electronics use is important for our social lives and ability to engage in physical activities, but did you know it’s critical for our circadian rhythms, too? The luminous glow of these devices’ screens stunts the brain’s production of melatonin, which is a hormone that regulates our sleep cycles. For the sake of bettering your quality of sleep, we strongly recommend putting the devices away one to two hours before bed.
Put Down the Peppermint Mocha
While it may be tempting to drink caffeine while wrapping presents at night, doing so will ultimately sabotage your sleep. Caffeine — whether in coffee, tea, energy drinks, or some other format — is a stimulant that can linger in your system for up to six hours. Instead, we suggest staying energized with water and a protein-rich snack that has a low-sugar index, including apples, low-fat Greek yogurt, unsweetened granola, and super greens.
Discover the Power of Naps
While some wellness guidelines caution taking against naps as a way to supplement nighttime sleep, they are proven to be healthy — but in small doses. Taking short 20- to 30-minute naps (which are also called “power naps”) is just enough to replenish your energy tank on days you’re feeling extra sleep-deprived. In short, midday power naps can improve your mood, alertness, and performance without enabling an unhealthy sleep pattern.
Establish a Bedtime Routine
Consistency is the name of the game when it comes to forming healthy habits, which is why we recommend establishing a nighttime routine to propel yourself toward deeper and faster slumber. Ritualistic activities such as reading a book (not on a tablet), running a warm bath, meditating, and completing a skincare routine can help your mind and body naturally unwind by the time it’s lights out. To further condition your awareness and energy levels, we suggest establishing a set bedtime and sticking to it.
So, good night, sleep tight: Don’t let the “bah, humbugs” bite!
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