HOW TO GET A GOOD NIGHT’S SLEEP AT CHRISTMAS
Looking forward to Christmas but worried that late nights, copious quantities of wine and spirits drinking and gluttonous amounts of food will wreak havoc with your sleep?
According to The Sleep Council the most common backlash to all the Christmas preparation and partying is a disrupted sleep pattern.
“Christmas is a time of stress and chaos!” says Jessica Alexander, spokesperson for The Sleep Council. “Whether it’s present buying and wrapping, frequent party nights, preparing and cooking Christmas dinner or simply entertaining family, your normal routines are totally out of sync.
“It is therefore extremely important that people remember to take some time out during the holiday to relax and de-stress so they make it through the festive season awake and alert.”
If you’re not getting as much rest as you need, try following these simple tips to help yourself to get a better night’s sleep.
· Try as much as possible to keep regular hours – we know it can be hard when you’re staying up late for Santa! Going to bed and getting up at roughly the same time, all the time, will programme your body to sleep better.
· Create a restful sleeping environment. Keep the Christmas decorations to the other parts of your home! Your bedroom should be kept for rest and sleep and it should be neither too hot, nor too cold; and as quiet and dark as possible.
· Make sure your bed is comfortable. It’s difficult to get deep, restful sleep on one that’s too soft, too hard, too small or too old. It should also be as big as possible so your partner rarely disturbs you. Perhaps a new bed should be on your Christmas present list!
· Take more exercise. Regular, moderate exercise such as swimming or walking can help relieve the day’s stresses and strains. But not too close to bedtime or it may keep you awake. A good brisk walk is ideal to stop you feeling sluggish after a hefty Christmas dinner!
· Don’t end up compensating for lack of sleep by going too heavy on stimulants such as caffeine in tea, coffee or cola - especially in the evening. They interfere with falling asleep and prevent deep sleep. Have a hot milky drink or herbal tea instead.
· Don’t over-indulge on turkey, mince pies and mulled wine! Too much food or alcohol, especially late at night, can play havoc with sleep patterns. Alcohol may help you fall asleep initially, but will interrupt your sleep later on in the night. It is hard in the party period but try to swap to water a couple of hours before bedtime.
· Keep some ear plugs handy to block out the sound of your partner’s alcohol or feast-induced snoring.
· Try to relax and insist on some ‘me time’ before going to bed. Have a warm bath, listen to some quiet music, do some yoga - all help to relax both the mind and body. Your doctor may be able to recommend a helpful relaxation tape, too.
· Resolve arguments before bed. Ongoing conflicts are not conducive to putting you in the right frame of mind for sleep!
· If you can’t sleep, don’t lie there worrying about it. Get up and do something you find relaxing until you feel sleepy again - then go back to bed.