How to sleep well over Christmas
The run up to Christmas this year may be different, but the festive season can still have a negative impact on our sleep.
From overindulging in food and drink, to not spending enough time outdoors, Christmas brings with it many factors that can result in poor sleep. So, as Santa season arrives, how can we ensure we’re getting the best possible sleep over Christmas?
1. Watch your alcohol intake
We all like to enjoy a few more drinks over Christmas time and often, people start to rely on a night cap as it can act as a sedative. However, too much alcohol will affect the quality of the sleep you get. My advice is to try and stop drinking an hour or so (more if you can) before bedtime so that you are not going to bed under the influence. Try and drink some water during this time too, as this will make you less likely to wake from dehydration as the effects of the alcohol wear off.
2. Where possible, get up on time
Where possible, try sticking to a regular sleep schedule. The more consistent you are with your sleep and wake times the better the quality of your sleep will be. If you have a late night, then still get up nice and early. This will ensure that you continue to build up a strong drive to sleep well the next night. It can be tempting to have lots of lie ins, but this can result in your body clock getting out of sync, leaving you more susceptible to poor sleep.
3. Take time out to relax
Being busy all the time is not only physically exhausting but if our minds are constantly full then this leaves us mentally exhausted to. We then start to feel we need more sleep to combat the tiredness, but actually we can also get an energy boost in other ways. Regularly stop and breathe, clear your mind, get some fresh air and exercise as this will help you to sleep better at night but also feel more refreshed during the day.
4. Say no to napping
Don’t take a long afternoon nap after a poor night’s sleep. If you’re really desperate, limit yourself to a short nap that’s no longer than 25 minutes. Any longer, and you will impact your ability to sleep well at bedtime. Research suggests that naps as brief as 10 minutes can enhance mood and alertness, so keep it short!
5. Don’t stress if you don’t get eight hours
The belief that everyone must get eight hours of sleep is a myth. Quality is more important than quantity, so focus on good sleep not just more sleep.
6. Exercise outdoors
Even if the weather outside is frightful, exercise outside as much as you can as long as you’re following government guidelines. This is not just good for your physical health, but also your mental health, and anything you can do to reduce anxiety is great for your sleep!
7. Reserve bed for sleep and sex only
Poor sleepers engage in many behaviours that make the bed a cue for wakefulness. These include using their bedroom to watch television, for talking on the phone or lazing in bed long after waking in the morning or most commonly, lying in bed for hours worrying or feeling frustrated. These are all even more likely over the festive period. Avoid using your bed for anything other than sleep or sex, and your relationship with your bed and sleep should soon begin to improve.
8. Relax and get mindful
Christmas might be busy, but taking time to practice relaxation techniques and mindfulness during the daytime will help you regularly rest your mind, ensuring you feel more refreshed even if you are struggling to sleep well.
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