Have yourself a sleepy little Christmas
The most wonderful time of the year is nearly upon us… and for some of us, that means sleepless nights!
A U.K study revealed that on average, we lose 21 hours of sleep in the week leading up to Christmas, and U.S research found that 53% of parents lose sleep over the festive period, with 70% getting less than six hours on Christmas Eve.
And that’s just the adults.
We know sleep is incredibly important for our overall physical and mental health, so what can we do to get more rest during one of the most exciting (and sometimes stressful) times of the year?
1. Introduce wind-down time
Alcohol and watching TV are two things guaranteed to disturb your sleep. But festive drinks and seasonal movies are staples at this time of year. We also spend a lot of time on our phones, keeping in touch with friends and family.
Try to stop drinking and turn off all screens an hour or two before bed, to give your brain and body time to wind down. You can make this part of a calming nighttime routine, including elements like a hot bath, some light stretching, reading a book or listening to relaxing music to help you prepare to drift off.
2. Get organised
Two of the biggest causes of seasonal insomnia are excitement about everything that’s coming up and worry about how to organise it all.
Organise as much as you can in advance. Make lists of what you need to do and any deadlines for when you need to do it. Start buying and wrapping presents early and start to prepare food in advance where you can. You can also make writing your next day’s to-do list part of your nighttime routine, so that all your thoughts about tomorrow aren’t racing around in your head when you’re trying to settle down to sleep.
3. Move your body
When you’re rushing around trying to get everything prepared for the holidays, your exercise routine can easily fly out the window.
Exercise helps you to sleep better and deeper at night, and helps you to feel more energetic during the day. Try to get at least ten minutes of vigorous activity each day, even if it’s just a brisk walk. The good news is, dancing around your living room energetically to Christmas songs totally counts!
4. Take time out
The festive period can be a hectic time, with lots of demands on you physically and emotionally.
Amongst everything that’s going on, take some time for yourself. Try to put aside just five or ten minutes in the day to practice mindfulness or meditation to calm, rest and focus your mind.
1. Banbury Guardian. 2012. Are you getting enough sleep over the holiday break? [Onlinehttps://www.banburyguardian.co.uk/news/are-you-getting-enough-sleep-over-holiday-break-2358893
2. SleepCycle. 2018. Parents sleep less and drink more during the holidays [Onlinehttps://www.sleepcycle.com/sleep-science/parents-sleep-less-and-drink-more-during-the-holidays/
Uploaded : 25 November 2021Sl