2 Dec 2015

7 Tips to Healthy Holiday Sleep

Posted by Lisa

christmas-party

  1. Keep a normal sleep routine even during the holidays. Stay consistent to reinforce your sleep-wake cycle which encourages a relaxing slumber. If you have a holiday party and stay up late, try to wake up at the same time you normally would, even if you feel tired the next day.
  2. Avoid eating within two hours of bedtime. If you’re hungry, have a glass of milk and a light snack. Milk contains the amino acid L-tryptophan and research shows that it helps people go to sleep.
  3. Make your bedroom your sanctuary. Close the blinds and eliminate any ambient light. Holidays are exciting but don’t allow your kids to sleep in your bed with you. This will disrupt a good night’s sleep for all of you.
  4. Avoid alcohol and caffeine. Avoid caffeine at least 6 hours before bedtime. It will keep you awake. Alcohol is a depressant that you may think is helpful because it might help you fall asleep more easily at first. But when your body metabolizes it during the sleep cycle, it often disrupts sleep and wakes you up.
  5. Keep your mind calm and anxiety-free at bedtime. Use Cognitive Refocusing Therapy to change your thoughts to a place you love to visit on vacation, like the beach.
  6. Get plenty of exercise. Exercising during the day reduces the levels of stress hormones in your body which allows you to fall asleep faster and wake up less often during the night.
  7. Learn the 4-7-8 technique. If you have trouble winding down before bedtime. Learn a breathing technique can help you to nod off. http://www.dailymail.co.uk/sciencetech/article-3067526/Can-t-sleep-4-7-8-breathing-technique-claims-help-nod-60-SECONDS.html#v-4215373287001

From the desk of Lisa Healthy, Holistic Educator Lisa-pic.jpg“Having energy & abundantly living the healthy you.”                   www.nikken.com/lisahealthy

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    Lisa Healthy Hazelgrove

    Lisa Healthy Hazelgrove

    Wellness Education with a side of Energy

    Health & Wellness Educator that has a passion for educating others on how to create balance in their lives so that the body can heal itself naturally. I have been in the Wellness Industry for 12 years and specialize in nutrition and sleep. My focus is on empowering others to take control of their health and in 2008 I began teaching as a Wellness Instructor at the University of Richmond. My health journey began 12 years ago when I was on 10 prescribed pills a day, had no energy and was 70 lbs heavier. I decided to empower myself and take a proactive approach towards my life and create a wellness home for myself and my family.

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