The busy holiday season often leads to getting less of the one thing we need the most…sleep. Designing, building, and furnishing the perfect bedroom are the first steps in getting great sleep during long winter nights, but we often need a little more help when the demands are great. The Mayo Clinic shared six tips for getting the quality sleep you need to make it through a month of festivities, gifts, and food.
Create a restful environment
Make sure your bedroom is ideal for sleeping: cool, dark, and quiet. To achieve this, consider using room-darkening shades, earplugs, and a fan. Have a pre-bed routine that includes calming things such as taking a bath, listening to relaxing music, stretching, etc.
Pay attention to what you eat and drink
Be sure to avoid heavy meals within a couple of hours of bedtime and remember stimulants such as nicotine, caffeine, and alcohol also disrupt sleep mechanisms.
Manage your worries
Resolve your concerns before bedtime as much as possible. If necessary, write down what’s on your mind, or make a list to help you get organized, set priorities, and delegate tasks. Meditation is also a great way to calm the mind and clear your head.
Get daily physical activity
Physical activity promotes better sleep…plus spending time outside every day can be relaxing!
Long daytime naps can interfere with nighttime sleep, so be sure to limit naps to 30 minutes and avoid them later in the day.
Stick to a sleep schedule
Commit to seven to eight hours for sleep, and try to go to bed and get up at the same time every day. Consistency reinforces your body’s natural sleep-wake cycle.