Stay Sane During The Holidays pt. 2
One of the best ways to get through the holiday season is with some good sleep under your belt each night. Sometimes its nice to have a little refresher on tips that might help us sleep that much better as we transition into days where it isn’t so sunny and easy to get out of bed in the am. Enjoy these six tips to help you feel motivated and refreshed when its time for you to get out of bed each morning.
Having the same bedtime and wake up time, even on the weekends helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
This technique helps reduce your heart rate and blood pressure, releases endorphins, and relaxes your body, priming you for sleep. Inhale for 5 seconds, pause for 3, then exhale to a count of 5. Start with 8 repetitions; gradually increase to 15.
Light tells your brain that it’s time to wake up, so make your room as dark as possible for sleep. Even a small amount of ambient light from your cell phone or computer can disrupt the production of melatonin (a hormone that helps regulate sleep cycles) and overall sleep.
When circadian rhythms are disrupted by improper illumination, melatonin production decreases. Consequently, so do the hours of restful sleep. Grouchiness and moodiness follow. And we’re not very fun to be around. On the other side of the coin, sunlight also increases the production of serotonin, the hormone that elevates mood and enhances alertness. Under its influence, we’re the life of the party.
Certain smells, such as lavender, chamomile, and ylang-ylang, activate the alpha wave activity in the back of your brain, which leads to relaxation and helps you sleep more soundly. Mix a few drops of essential oil and water in a spray bottle and give your pillowcase a spritz.
There is something beautiful about waking up naturally to the sun or break of dawn. It is different from when an alarm wakes you up too early. A simulation alarm clock is the perfect alarm clock. It radiates low intensity light at first and then increases the intensity with time.
What new tip are you going to try?