December 13 marks the countdown of 12 days of sleep tips
- Stick to a schedule. Around the holidays it is difficult to remain on a sleep schedule. However a sleep schedule regulates the body to know when it is time to fall asleep and when it is time to wake up.
- Make 8 hours of sleep a priority. Don’t skip on the 8 hour rule. You can’t make up missed hours of sleep, and you’ll lose productivity throughout the day.
- Exercise daily. Exercise is important for overall health, but also sleep. Exercising in the morning or daytime can actually make it easier to fall asleep come nighttime.
- Eliminate light. The body keeps itself awake when exposed to light, especially natural night and blue light emitted from screens. This light can make it difficult to fall asleep. Cut down light exposure about an hour before bed.
- Keep the room cool. Internal body temperature regulates the body. Before falling asleep, the body temperature drops slightly which helps aid in falling asleep. Sleep expert, Dr. R recommends between 62 and 70.
- Reserve the bedroom for sleep only. Many people bring their work or laptops into the bedroom. This is a big no. The brain needs to learn that the bedroom is for sleep only, otherwise you can be kept up with racing thoughts of unanswered emails.
- Get all your worries out into the open and on paper. Writing everything down that is bothering you can help put the mind at ease. Then it doesn’t look as threatening in the morning.
- Reduce napping. Power napping can be helpful, but be sure to limit it to 20 minutes; otherwise it can make it difficult to fall asleep at bedtime.
- Chamomile tea. Chamomile comes with many known benefits. One being that it naturally induces sleep. So on the night’s when you’re awake tossing and turning, reach for that cup of tea.
- Meditate/breathing exercises. It’s easy to stress and stress does not induce sleep. It’s important to try meditation or breathing exercises to relax and drift to sleep.
- Hide your clock. Consistently counting the minutes that you’re not asleep only adds more stress and anxiety. Staring at the clock actually keeps you awake longer.
- Don’t overbook. Overbooking for the holidays is a big no no. Overbooking creates stress and unreal expectations which can often put sleep on the back burner. Make sleep a priority this season!
One more tip for good luck.
Give back. Around the holidays it is super important to give back. After all, it is the season of giving!