The holidays are a joyous, wonderful time of year, but all the added stress of travelling, shopping, cooking, hosting guests, and taking care of all the last-minute inherent details can take a serious toll on our bodies. Those "long winter naps" might just prove to be elusive. As we try to get a good night's sleep, more than "visions of sugar plums" often bombard our frenetic minds.
Scientists have found that we need a full eight hours to restore and heal. Amazingly, new studies show that on the day after the autumn time change, the number of heart attacks drops significantly, just because of that extra hour of snooze time. That pertinent fact should persuade even the most jaded celebrator of the importance of a proper sleep routine.
But how do we achieve those eight hours of down time? There are several things you can do:
Establish a routine
Go to bed at the same time each night. Your body has an internal "clock," called a circadian rhythm, that tells you when to be awake and when to sleep. Unfortunately, most of us pay little attention to this natural schedule, manipulating it in order to set our own busy agendas. Get back to the basics! By scheduling an eight-hour time slot each night and sticking to it, the body will once again get back in touch with a healthy rhythm.
Set the stage
Make sure your bedroom is condusive to sleep. It should be cool and dark, with no television playing. Soothing background noise often helps us drift off. Remember how well you sleep during a rain shower? Well, you can mimick this wonderful sound every night with a little sound machine that costs under $20. Most of these gadgets include the lulling of a waterfall, ocean waves, a babbling brook, and of course, a gentle rain.
Prepare your mind and body
About an hour before bedtime, give yourself some down time. Listen to some soft music, read a boring book, take a long soak in a warm bath, meditate, pray, or use some physical relaxation techniques to help put you into sleep mode. Avoid eating several hours before turning in for the night. It's especially important to avoid caffeine and sugar.
Natural sleep aids
Magnesium is a natural sleep aid and can be found in cashews, almonds, whole grains, and dark leafy vegetables. Several herbs enhance relaxation and sleep, including lemon balm, chamomile, passionflower, and hops. Sip a cup of chamomile tea before bedtime to calm anxiety and relax tense muscles. The scent of lavender also helps many people relax, so try an aromatherapy candle or use a plug-in lavender scent diffuser in your bedroom.
This holiday season, give yourself the gift of sleep. Your tired. stressed body and mind will thank you!