Forget what’s happened in past years; you don’t have to skimp on your restorative sleep<\/a> during the most wonderful time of the year. Here are some tips for making sure holiday cheer doesn’t get in the way of quality sleep.<\/p>\n\n\n\n It’s easy to let your routine go by the wayside during the holidays, but an erratic sleep schedule is a major no-no, according to Long Gillespie. \u201cA consistent sleep schedule is one of the very best ways to prevent those moments of staring at the ceiling in the middle of the night, make it easier for getting up in the morning, and also have more energy during the day,” she says.<\/p>\n\n\n\n You don’t have to be the \u201csleep police,” Long Gillespie advises: Stick with the 80\/20 rule. That means adhering to a consistent sleep schedule 80% of the time, going to bed and getting up around the same time. \u201cThen it’s OK if you periodically let it slide\u2014the holidays are for having fun,” she says.<\/p>\n\n\n\n Ironically, during a time of year when twinkling lights are everywhere, not getting enough light could be to blame for sleepless nights. \u201cEspecially in the dreary winter, we may get even less bright sunlight, and that not only impacts our mood but our circadian rhythm<\/a> [your body’s internal clock controlled by light and darkness],” Long Gillespie says. \u201cThe moment you wake up, whether it’s by looking out the window or just at bright cheery lights in your bathroom, get some bright light.”<\/p>\n\n\n\n This acts as a “reset” on your body clock and circadian rhythm, which will give you more energy during the day and make it easier to fall asleep that night\u2014and wake up the next day. Shoot for getting 20 to 30 minutes of outdoor light each day and nix bright lights for the last hour before your head hits the pillow. (Here’s how to sleep better now that the clocks have changed<\/a>.)<\/p>\n\n\n\n You might want to load up on the eggnog and sprinkle cookies at every holiday party you attend, but that won’t help you catch zzz’s, according to Alex Dimitriu<\/a>, MD, founder of Menlo Park Psychiatry & Sleep Medicine.<\/p>\n\n\n\n “The problem with alcohol<\/a> is that it wears off by the middle of the night, and can also cause insomnia,” says Dimitriu. Besides cause you to wake up in the wee hours, it can also lighten sleep quality overall, resulting in lighter, less refreshing sleep.” Meanwhile, research has shown that high consumption of sugar<\/a> leeds to less deep sleep<\/a> and more instances of waking up in the middle of the night.<\/p>\n\n\n\n Skip large meals before bedtime, stop drinking three to four hours before you hit the hay, and periodically drink some water to rehydrate if you’re attending a bash, Dimitriu says. (Learn how drinking water can improve your sleep<\/a>.)<\/p>\n\n\n\n You’ll also want to limit spicy and heavy, fatty foods and skip other stimulants like caffeine<\/a> or nicotine close to bedtime for a more restful sleep, says Christopher Hollingsworth, MD, general and endovascular surgeon at NYC Surgical Associates<\/a>.<\/p>\n\n\n\n Sorry, carolers\u2014peace and quiet is key to creating an easy sleep environment. \u201cUse of ear plugs or white noise machines<\/a> can be tremendously helpful in this endeavor,” Hollingsworth says.<\/p>\n\n\n\n But that’s just one piece of creating optimal sleeping conditions. \u201cTry not to overheat the room\u2014a slightly cool temperature can promote a very comfortable sleep environment,” he adds. \u201cDarkness helps promote release of melatonin, a natural sleep hormone that can also be found in pill form.” Limit electronics like TVs, cell phones, and computers in the bedroom or grab a sleep mask<\/a> if you are staying in a room that isn’t as dark as you’d like.<\/p>\n\n\n\n Traveling long distances to visit family? \u201cTaking a pill of melatonin may also help, especially in cases of jet lag, which can be a common issue during holiday season,” he says. <\/p>\n\n\n\n Improve your sleep this holiday season with these sleep masks from Saatva<\/p>\n \n Drift into dreamland with our sleep-enhancing eye mask made of the finest quality mulberry silk. It keeps light out for more uninterrupted sleep\u2014no matter where you are.<\/p>\n\n\n \n \n Shop Now\n <\/a>\n <\/p>\n <\/div>\n <\/div>\n \n Drift into dreamland with our sleep-enhancing weighted eye mask made of the finest quality mulberry silk. It blocks out light for more restful sleep as it gives your eyes the calming, therapeutic effect of deep pressure stimulation.<\/p>\n\n\n 1. Stick to a consistent sleep schedule<\/h2>\n\n\n\n
2. Get some (natural) light<\/h2>\n\n\n\n
3. Don’t overdo it on holiday treats<\/h2>\n\n\n\n
4. Create a good sleep environment<\/h2>\n\n\n\n
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