Tips for Getting a Good Night’s Sleep This Holiday Season
The holidays can be a busy time of year. Making sure that you are getting the appropriate amount of sleep this season can vastly improve the chance that you will make it through all the holiday activities without putting your physical or mental health at risk.
Taking a moment to understand what is happening when you are sleeping may provide you with better insight on the importance of the amount and quality of sleep that you are getting. Your sleep should consist of two general stages, rapid eye movement (REM) and non-rapid eye movement (NREM). During NREM sleep your body may experience some of its most restorative sleep. Examples of this can include tissue growth and repair, restored energy, as well as the release of essential hormones for growth and development. You might be familiar with the effects of REM sleep already. Commonly, this period of your sleep may be associated with vivid dreams. It can also be associated with providing your brain and body with energy and supporting daytime performance.
Having a sleep schedule and sticking to it can help your body’s internal clock keep a good time. Stick to your sleep schedule once you find one that works for you, even on the weekends. This should help your body get into a good rhythm so that you are achieving REM and NREM cycles at regular intervals throughout the night.
Engaging in calming activities up to an hour before you go to sleep, away from artificial and blue lights can have a significant impact on your ability to fall asleep and stay asleep. This can ensure that your body is free from excitement, anxiety or stress that may hinder its ability to adequately produce sleep hormones.
The artificial blue light that is emitted by electronics such as TVs, smartphones, and tablets can interrupt your body’s production of melatonin and other sleep hormones. Shutting these down and avoiding exposure to this light before bedtime can help improve the quality of sleep that you are getting. Keeping this type of light out of your bedroom altogether might be a best practice.
Maintaining a regular exercise routine can greatly increase the amount and quality of your sleep. Physical activity expends energy, assists with stress management, and may help with reducing anxiety. All of this can help ensure that by the end of the day your body is ready for a good night’s rest.
Taking the time to arrange your bedroom to better establish a positive sleep environment can make a big difference. Your bedroom should be a place that you associate with sleep. Getting rid of the electronics as well as keeping it dark, cool and quiet are all possible ways you can improve the design of your sleep environment. This might even include painting your bedroom a calming color or using aromatherapy.
Comfort is Key
You might spend as much as a third of your life sleeping! Making sure that you have a comfortable bed can vastly improve the amount and quality of the sleep that you are getting. You should take the time to inspect your mattress and pillows so that you can ensure that they aren’t the cause of lost sleep. If you decide that you need a new mattress, there are plenty out there catering to all different types of sleep needs. You can also protect your mattress and your health with the best mattress protector on that market which helps you avoid contact with allergens such as dust mites that grow and collect in your bedding as you sleep. Paying attention to your mattress and pillows should help ensure that your body is getting the required support that is needed to achieve deep restful sleep.
Benefits of Good Sleep
While getting your beauty rest can boost your mood and get rid of those circles under your eyes, it’s also a key ingredient to maintaining a healthy lifestyle. Appropriate amounts of quality sleep can help improve memory, decrease anxiety and/or depression as well as reduce your risk of cardiovascular disease and other health issues. This should help you make it through the holiday season and keep you looking and feeling healthy at the same time.