According to the Centers for Disease Control and Prevention (CDC), more than one-third of Americans are not getting the recommended seven to nine hours of sleep each night—and it’s having a severe impact on their daily lives. The holiday season is a busy time, but that doesn’t mean you should neglect sleep. Here are some tips from the National Sleep Foundation and other sleep experts to help you get the proper rest you need in order to check everything off your to-do list, avoid the winter blues and enjoy the festivities.
Turn off the tech
The glow of a cellphone, laptop, tablet or TV screen will keep you awake longer because the bright light is telling your body it should be alert rather than wind down. Avoid electronic devices about an hour before bed. Also, the National Sleep Foundation recommends keeping the bedroom a tech-free zone—it should be a place your body and mind associate with rest and relaxation.
Stick to a schedule
Your body likes routine. Sticking to the same wake-up and bedtime every day will help set your circadian rhythm—making it easier to naturally fall asleep and wake-up. Also, remember that the ability to “catch up” on sleep is nearly impossible, so nix sleeping-in on the weekend.
Pick a better nighttime snack
Two to three hours before heading to bed, it’s best to avoid caffeine, alcohol and large meals/snacks. These things can activate the nervous system and cause uncomfortable, restless sleep. It’s best to stick with low-protein, high-carb foods that help serotonin production, such as whole-grain crackers with peanut butter. Also, refrain from drinking fluids within 90 minutes of bedtime to avoid frequent trips to the bathroom.
Burn off some extra energy
Regular physical activity not only helps you feel less sleepy during the day, but it also allows you to unwind more easily at night. Conversely, not exercising enough may lead to sleep problems. At least 30 minutes of physical activity each day is recommended by the National Sleep Foundation, but avoid exercising about two hours before bedtime.
