Embracing Restful Nights: The Role of Sleep Hygiene in Your Health During the Holidays

Cheers to surviving another Thanksgiving, Black Friday, and Cyber Monday. If you’re like me, your inbox might have been as overstimulating as first hearing about the Jay-Z & JT concert at Fenway back in 2013. At first, you don’t know how to completely process the information but then it’s like the Holy Grail when you finally pull the plug to go with one deal over another. Maybe your holiday shopping is done, maybe you are half-way there, or perhaps it’s just experiences and gift cards for everyone this year. All of this aside, I have to admit I have lost quite a bit of sleep over the past few days, hence this 3am blog post.

As women in today’s endlessly busy society, our lives are often a juggling act of professional responsibilities, family care, and our own individual aspirations. With the Go, Go Go Mindset, sleep can become a luxury rather than a nightly necessity. As a holistic health coach, I have learned several tips and tricks that I’d love to share with you. Being fully transparent, this also serves as a kind reminder to get myself back on track. Before we dive into tips, let's do a quick sleep check-in.

Are You Getting Enough Zzz's? Take This Quick Sleep Check!

How is the state of your sleep? Are you experiencing daytime drowsiness, mood swings, exercise apathy, unexpected weight gain, or brain fog? These could be signs that your sleep quality needs attention, especially during mid-life and menopausal changes.

Sleep is not just a period of rest; it's a critical time for our bodies to reset and rebalance. Hormones like cortisol, the stress hormone, and melatonin, the sleep hormone, are regulated during our sleep. Disrupted or inadequate sleep can lead to hormonal imbalances, affecting everything from our mood to our metabolism.

Holistic Tips for Developing Good Sleep Hygiene

Creating a Sleep Sanctuary:

Now what book is it that says your bedroom should be used for two things? With that in mind consider investing in comfortable breathable bedding, use blackout curtains to keep it dark, and maintain a cool, comfortable temperature. The ambiance of your sleep environment plays a crucial role in how quickly you fall asleep and the quality of sleep you get.

Establishing a Pre-Sleep Routine:

Aim for consistency. Try to go to bed and wake up at the same time every day, even on weekends. Develop a relaxing pre-sleep ritual like reading a paperback book, taking a warm bath, giving meditation a shot or practicing gentle yoga. This signals to your body that it's time to wind down.

Mindful Eating and Drinking:

What you consume before bed can significantly impact your sleep quality. Try to avoid heavy meals, caffeine, and alcohol close to bedtime. Now, I’m not saying no to wine, but consider enjoying a glass or two a few hours before you begin your bedtime routine. This ensures the effects have worn off before you sleep.

Instead of a heavy meal, opt for light snacks that promote sleep 4-5 hours before bedtime. As a health and wellness coach, I always emphasize the power of nutrition in every aspect of our lives, and sleep is no exception. Certain foods contain hormones or compounds like magnesium and calcium, known for their sedative and sleep-inducing effects. Including these in your diet can significantly improve your sleep quality.

Here are some sleep-friendly foods to consider:

Plain Yogurt: Rich in calcium, yogurt can aid in relaxing your muscles and preparing your body for rest.

Bananas: Packed with potassium and magnesium, bananas are natural muscle relaxants.

Seeds: Almonds, Sunflower Seeds and Flaxseeds: These are excellent sources of magnesium which helps to relax muscles and can also aid in the production of melatonin, a sleep-regulating hormone.

Everyone’s Stressed, Reduce Yours:

Regular massage, exercise, yoga, meditation, and deep breathing are all effective tools for stress management. Consider trying meditation techniques such as mindfulness or guided imagery, or gentle yoga poses designed for relaxation

Ignore the Clock:

We’ve all been there: finally falling to sleep, only to wake up, notice the time on our bedside clock or phone and panic that we’re not getting enough sleep – oh the irony! Next time you wake in the middle of the night, avoid temptation: simply roll over and pay no mind to the time. Try turning your clock around and putting your phone out of reach/sight. Constantly checking the time can increase stress and make it harder to fall back asleep.

One of my personal favorite tips is breathing with intention to help calm your body and prep it for sleep. Dr Andrew Weil, a holistic expert and IIN Professor, promotes the 4-7-8 breathing technique to help you fall asleep. You can learn more about Dr. Weil's 4-7-8 breathing technique on his website here.

Limiting Screen Time:

The blue light emitted by screens can interfere with the production of melatonin. Make it a habit to turn off electronic devices at least an hour before bed. This not only helps your mind relax but also improves your sleep quality.

Exercise and Sleep:

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, timing is important. Engaging in vigorous exercise too close to bedtime can be stimulating, so aim to complete your workouts at least a few hours before you plan to sleep.

Fall in love with a weighted blanket - I have!

The jury is out there on weighted blankets and their ability to help you sleep and reduce anxiety, but they may be worth a shot! Consider trying a weighted blanket. These are filled with beads or pellets, weighing from 3 – 20 lbs, and make claims to help you calm down at bedtime. They’ve been used for years to help children with autism, so if you think you lack of sleep could be psychological, maybe they could work for you.

A Personal Note As We Embrace the Holiday Season:

As we step into the heart of the holiday season, a time filled with joy, family, and yes, a fair share of hustle and bustle, I want to take a moment to remind you of the importance of self-care. Amidst the twinkling lights and festive gatherings, it's easy to put our own well-being on the back burner. But remember, taking care of yourself is the best present you can give to those you love.

Part of this self-care involves not just ensuring adequate sleep but also paying attention to what we eat and drink. The holiday season often brings with it a temptation to indulge, which can impact not just our waistlines but our overall health and sleep quality. This is where the right nutrition strategy can make a significant difference.

To support you on this journey, I'm excited to offer a special opportunity this holiday season – a 30-minute Nutrition Strategy Session, at no cost to you. This session is more than just a consultation; it's a chance for us to work together to tailor a nutrition plan that fits seamlessly into your holiday routine and beyond. We'll explore ways to nourish your body and mind, ensuring you're not just surviving this holiday season, but thriving.

So, as you wrap gifts and plan out your party attire, don't forget to give yourself the care and attention you deserve. Let's make this holiday season a starting point for a journey towards a healthier, happier you. To book your complimentary session, click here or contact me directly. Let's embrace this festive season with health and happiness at the forefront.