8 Holiday Sleep Tips So You Don’t Become the Grinch!

 

The holidays can be full of magic, family fun, delicious foods and more but they can also be full of stress, guests and interruptions of your regular schedule. Here are some ways to ensure the holidays are enjoyable and you get all the zzz’s you need to bring joy this season!

  1. Get ahead of the holidays

This time of year is always hectic. There are many things that need doing, from decorating for the holidays to baking to shopping for presents, preparing for guests, and more. Many of us put these jobs off until the last minute, which makes for a stressful holiday. It is no fun to be running around on the eve of the holiday looking for the last-minute gifts you forgot to order or grocery shopping on the day of a big dinner.

To avoid stress and sleep deprivation, get a jump start on your holiday planning. Make a list of things that need to be done and begin to make a timeline for when the tasks need to be done. If after writing your to-do list you still feel overwhelmed, ask for help!

  1. Don’t overload yourself

The holidays are about spending time with your loved ones and enjoying each other’s company. What better way to make your holiday less stressful than to recruit your family to help you prepare for the holidays? Plan a shopping trip or a baking day to help bring fun to tasks that can feel overwhelming. If you are hosting a dinner, ask family members to bring a dish to help minimize the amount you need to prepare.

  1. Don’t stop exercising

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Routine exercise is one of the greatest promoters of good, quality sleep. While it is tempting to take some time off during the holidays, don’t do it! It’s not only good for the body, it is great for the mind as well. Exercise is a great tool to help eliminate stress. You can always adapt your exercise routine around the holidays. If you have company staying, try picking activities that they can be included in, such as walks or outings. If you have young children, get outside and enjoy the outdoors, build a snowman, go snowshoeing or skiing, etc.

  1. Don’t overdo the snacking, especially at night.

All the yummy foods and desserts make an appearance this time of year, and the temptation to indulge can be a constant battle. It is ok to have some treats here and there, but stuffing yourself right before bed can cause your body to have to work harder to break down all that food while you are asleep. When your body has to focus more energy on processing those gingerbread cookies, it takes away from repairing and refreshing itself during sleep. Also late-night snacking can increase acid reflux, which can make falling asleep and staying asleep that much more difficult.

So what foods are best for nighttime snacking? Shredded wheat cereal with milk, or crackers and cheese, make great snacks. Complex carbs, milk and cheese are great at promoting sleep.

  1. Don’t drink too much

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Be aware of those tempting eggnog and peppermint specialty drinks this holiday.

While alcohol can induce drowsiness and help you fall asleep more quickly it can also disturb your rest and lessen the quality of your sleep. Alcohol decreases the amount of REM sleep, which is when dreaming occurs and learning and when memories are stored.

  1. Keep your regular sleep schedule

It is easy to stay up later than normal, catching up with old friends, attending Christmas parties, wrapping presents, etc. but those late nights can wreak havoc on your sleep schedule. It is important to keep your regular sleep schedule, but if disruptions are unavoidable, try to limit them to no more than an hour off your regular schedule. Sleep deprivation can lead to mood and behavior changes, so if you don’t want to become Scrooge, make sure that sleep is a priority.

If you are traveling across time zones, it can be harder to keep your regular schedule. Try to maintain as close to a regular sleep schedule as possible, especially on “mini vacations,” so it won’t affect you in the long run.

  1. Turn off that technology

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To promote restful sleep, it is best to have a relaxing bedtime routine. Turn off tablets, phones, computers, etc. at least an hour before bed to allow your brain to “power down.”

Electronic devices emit a light similar to that of daylight. Our brains get tricked by this light, as it associates it with daylight, which can delay the production of melatonin, a hormone that promotes sleep.

Be sure to not let the holidays rob you of that sweet, deep slumber you not only crave, but need to make it through to the new year.

Back-to-school sleep tips

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Summer vacation is almost over, and whether kids break from summer, winter, spring, or even a long weekend, they seem to want to stay up later. Late nights can lead to difficult mornings transitioning back into their normal school routine. It is important for parents to put healthy sleep on the back-to-school list of necessities. Here are some helpful tips to get kids prepared to go back to school.

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  1. First, calculate how much sleep your child needs. Preschoolers need 11 to 12 hours of sleep. Ages 5-10 need 10 to 11 hours, and teenagers 9 to 10 hours.

  1. About 10 to 14 days before school starts, parents should gradually start adjusting their child’s bedtime schedules. Have them go to bed 15 minutes earlier each day before school starts. This will help set their circadian clock to school time. Try to also keep the same sleep schedule, even on weekends, to keep sleep rhythms regulated.

  1. Stick to an age-appropriate bedtime routine to help them wind down. For younger children this may consist of taking a bath before bed, brushing their teeth, or reading a bedtime story. For older children, they may want to read a book to relax or find a relaxation technique such as meditation, yoga, or deep-breathing exercises.

  1. Control the sleep environment by keeping the room cool, quiet, dark, and comfortable. Electronics such as, cell phones, televisions, video games, and computers should be turned off an hour before bedtime.

  2. Limit caffeine intake after lunch or at least 6 hours before bedtime. Caffeine is a stimulant and inhibits sleep. Healthy meals and regular exercise can help promote quality sleep.

  1. Avoid food close to bedtime, especially spicy foods that can cause acid reflux and raise body temperature, both of which inhibit sleep.

  1. Practice what you preach. Studies have shown that parents who set rules and abide by them themselves are more likely to have children follow their example. The right amount of sleep every night can help your child do better in school and help with mood and anxiety. 13717923_10205279444144540_1107853922_o.jpg

    These strategies can help you and your child have a healthy, successful upcoming school year.

Sleep and Exercise: A Reciprocal Relationship

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Many people feel that they get a better night’s sleep after a day of physical activity. It makes sense: The more active you are during the day, the easier it may be for you to relax and fall asleep at night. Interestingly enough, sleep may have as much of an effect on exercise as exercise has on sleep. Also, people who regularly sleep well may experience these effects very differently than people who have chronic sleep problems.

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According to a study published in the Mental Health and Physical Activity journal, a nationally representative group of participants reported a 65% improvement in sleep quality and daytime alertness when they exercised for at least 150 minutes per week. Aerobic activities seem to be best for sleep, as they increase the levels of oxygen that reach your bloodstream. The exact reasons behind exercise helping with sleep are unknown, but there are some theories from the National Sleep Foundation. One is that your body becomes heated during a workout, and the post-workout drop in temperature may promote sleep. Another reason could be that physical activity decreases anxiety, arousal, and symptoms of depression, which may contribute toward sleep problems. By keeping active during the day, it may be easier to deal with stress, and with less stress comes a deeper and more restful sleep.

Sleep also maximizes the benefits derived from exercise. According to the Division of Sleep Medicine at Harvard Medical School, the body performs vital activities during sleep, such as providing an opportunity to recover from being used during the day. Restorative functions almost exclusively take place while asleep, such as muscle growth, protein synthesis, and tissue repair. Alternately, when humans are deprived of sleep it can cause health problems by modifying levels of hormones involved in metabolism, appetite, and stress response. If your body has not had a chance to recover and restore itself, you will not be as fit for activities the following day.

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Most studies that look at the correlation between exercise and sleep do not use subjects with existing sleep issues. For people who do not have chronic sleep problems, the relationship between exercise and sleep is not as complicated. For people with insomnia, the relationship between sleep and exercise can become a vicious cycle, the lack of one hindering the other and vise versa. Insomnia can come in many different forms: difficulty falling asleep or staying asleep, waking during the night, non-restorative sleep, and daytime sleepiness.

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A study published in the Journal of Clinical Sleep Medicine takes a closer look at a previous study on physical exertion and sleep. It concentrated on sedentary older women with insomnia. They were randomly directed to either remain inactive or begin doing cardiovascular exercises for 30 minutes, 3-4 times per week for 16 weeks. After the 16 weeks, the active group was sleeping much more soundly than they had been at the start of the study. They were sleeping for 45 minutes to an hour longer each night, were waking up less frequently, and were more energized during the day.

What was most interesting though, was the fact that the active participants did not experience immediate results. They did not notice an improvement in sleep the night following a day of physical exertion. In fact, they instead noticed diminished corporeal performance after a night of poor sleep. People with insomnia tend to experience extreme arousal of their stress system. Random single bursts of exercise will not help overcome this arousal, and may even aggravate it. In order to help with insomnia, an exercise routine needs to be implemented and maintained. Eventually the regular activity will start to silence a person’s stress response, and sleep will come more readily.

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The process is very gradual, and does not offer immediate gratification. This makes it harder to implement into daily life, because it takes regular exercise several months to show significant and consistent changes in sleep behavior for those with insomnia. And when you are tired, it is hard to motivate yourself to be active, and your workout suffers. Once sleep and activeness become a normal routine, each will benefit the other.

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As a whole, sleep and exercise are mutually beneficial, and both help maintain overall health. For people who do not experience regular problems with sleep, these benefits can be reaped almost immediately after implementing regular workouts and sleep routines. For those with insomnia or other sleep issues, it may be a bit harder to find the initial energy and endurance to begin this lifestyle change. Either way, the conclusion of these studies is that regular sleep and exercise should be incorporated into everyone’s lives, and as a pair, they can improve your health!

Paradigm Shift for Wellness

A poll by The Hartman Group shows that a shift has taken place in how people think about wellness. In 2000, people were more reactive to their health, doing what was necessary to maintain their health or respond to a health issue.

By 2013, people had shifted from being reactive to their health and wellness to being proactive. They ate healthier in general, rather than going on a “diet” when they felt it necessary. Exercise became part of the regular routine rather than a New Year’s resolution. There was a 10% increase in people who reported being proactive about their health.

Overall, people are feeling more balanced and satisfied in creating a healthy lifestyle for themselves. Rather than reacting to arising health issues, people are beginning to take preventative measures by being healthy in their everyday lives. This is a shift that will hopefully continue over the years to come.

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10 Ways to Relieve Holiday Stress

Everyone gets stressed out during the holidays. It could be from shopping, family gatherings, or planning too many events in a short time. Whatever the cause, you need a healthy way to relieve it. Here are 10 activities that will naturally relieve your stress.

 

  • Take a Relaxing Bath

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Take time to enjoy a relaxing bath after wrapping presents. Maybe even light some candles and add some essential oils. Make it a special occasion!

 

  •  Drink Organic Herbal Tea

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Just the act of preparing and sipping tea will give you some personal time for relaxation. Research also shows that it can lower blood pressure.

 

  • Listen to Music

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Music has a special link to our emotions, so it can have an extremely relaxing effect on our bodies and minds. It also distracts us from our stress and helps prevent the mind from wandering.

 

  • Write In a Journal

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Whether it’s a journal or a daily planner, organize your life and your thoughts. Write down your plans for the day so that you don’t feel pressed for time. This will help you feel a sense of control and give you peace of mind during this busy season.

 

  • Get Regular Exercise

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Make an effort to do some kind of physical activity and get your heart rate up for at least half an hour a day. This will help you vent frustration and relieve tension. Try yoga, deep breathing, or meditation as well.

 

  • Eat Healthfully

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Eating foods that are high in Omega-3 fatty acids will naturally stress naturally. Examples are fish, nuts, avocado, strawberries, and leafy greens. These foods are great for your body for many reasons, and stress relief is a great added bonus! It also doesn’t hurt to eat healthfully to make up for all those holiday sweets.

 

  • Aromatherapy

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When under stress, your body heightens its sense of smell, which is a survival instinct to identify threats in your environment. Aromatherapy addresses stress issues through the use of essential plant oils, giving your brain pleasant and healing aromas.

 

  • Arts and Crafts

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Find time to do some kind of creative activity, such as painting, ceramics, woodworking, or paper maché. Having an activity to focus on, with no pressure or time restraints, is a great way to relax your mind and body. You may also find that you’ve created a great present for someone!

 

  • Get a Massage

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Getting a massage is one of the best ways to relieve stress. It can enhance circulation, improve range of motion in your joints, and help relax tight muscles that hold your stress. If you’ve ever had a massage, you know how wonderful and light you feel afterwards.

 

  • Sleep

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Sleep is, above all else, the most important activity for reducing stress. Each person is different, so it is important for you to figure out how much sleep you need to feel alert and rested. You can improve your sleep schedule by getting into a routine or pattern that lets your mind and body know that it’s bedtime!

 

So don’t let yourself become overwhelmed by the hustle and bustle. Try out some of these activities and have a relaxed and happy holiday season!

8 Ways for Non-Morning People to Become Morning People

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Mornings can be a rough time of day if you’re not a morning person. It’s a time when you run around trying to get yourself ready and gat all your stuff together, and in the end you’re stressed and grumpy. As frustrating as morning can be, it’s a great time to change your attitude and start the day off right. Here are some ideas on how to become more of a morning person.

1. Relocate Alarm Clock

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Move your alarm clock to a location you can’t reach from your bed, such as across the room. This will force you to get up and out of bed to hit the snooze button, making it harder for you to climb back into bed and fall asleep.

2.Get a Good Night’s Sleep

Be sure you get deep and restful sleep by not watching TV before bed. Be sure to leave all other devices, such as cell phones, laptops, etc., away from your bed, as they can overstimulate you, disrupting your sleep. Rather than play on your phone, curl up with a good book.

3. Don’t Rush

Part of the reason people hate mornings is the feeling of being rushed. So rather than run around like a crazy person, organize your things in preparation for the next day, have your outfit selected and ready to go the night before. Make lunch ahead of time, and have your things ready and together so you don’t have to spend any time running around looking for your misplaced keys or that missing shoe.

4. Welcome the Sun

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Go ahead and open the curtains and let the sunshine in. The bright natural light will help you wake up naturally.

5. Develop Habits

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It has been shown if you repeat the same action for 15 days in a row, it will become a habit. So the moment you wake up in the morning, drink a glass of water. If you try to go back to sleep, chances are that you’ll need to use the restroom, destroying your ability to go back to sleep.

6. Preset Your Coffee Maker

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If you have a coffee maker with a preset option, use it! Having your coffee brewed and ready to go before your feet even touch the floor is definitely an incentive to get out of bed. If your coffee maker doesn’t have a preset option, set it up so all you have to do is hit the brew button, creating one less task to do in the morning.

7. Exercise!

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Wake up and take a walk. Walking around the block will get you up and your blood flowing.

8. Reward Yourself

Now that you have been waking up early and are on your way to being that morning person, treat yourself to something you enjoy. Take yourself out for a delicious lunch, or buy that item you’ve been eyeing.

However you tackle the day, try to make the morning less painful and more enjoyable.

10 Tips to Help Your Baby Fall Asleep

It is well known that babies are the cause of many sleepless nights for new parents. It is important for babies to get their rest, but it is important for parents as well. Without a good night’s sleep, parents are not as alert or focused as they need to be in order to attend to the demands of a new child. Here are 10 tips to help your infant fall asleep:

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Teach your baby the difference between day and night. During the day it is light out, there are activities and noises, and everyone interacts with each other. During the night it is dark out, quiet, and everything is still. When bedtime is approaching, dim the lights and speak softly to let your baby know that you are transitioning into night and it is time to sleep.

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Set up a routine or schedule that you and the baby follow when you are getting ready for bed. It can be as simple as a bath, followed by a feeding, and finally a lullaby. Whatever it is, follow the same routine every night and the baby will naturally start to respond to the schedule.

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Increase the frequency of feedings when it is getting closer to bed time. The baby will sleep better and longer with a full belly! It also helps to give babies a soft massage to sooth them after eating and help them transition into sleep.

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As with adults, exercise is a great way for your baby to sleep well. Since infants are limited when it comes to activities, exercise can consist of laying on their bellies and kicking their arms and legs or crawling (depending on age).

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Hold your baby close to you and gently rock him or her back and forth. This will help nurture the parent/child bond while helping the baby fall asleep. Another similar method is to purchase a baby swing, which they can actually stay in while napping instead of moving them once they fall asleep.

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White noise can be very effective and soothing for a baby. People use a variety of softer sounds, varying from chirping birds to rushing water to the simple whir of a fan, as long as it is not loud enough to wake the baby.

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One of the harder tips for parents to follow is to not respond to every cry or noise that the baby makes. Wait a minute to see if the crying persists, because sometimes they are just fussy and will fall asleep on their own. If the babies need something, they will continue to cry for more than a minute. You can end up interrupting their sleep when you check on them, when otherwise they would have fallen back to sleep unaided.

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Pretend to be asleep while laying down with your baby. Close your eyes and breathe deeply, imitating sleep patterns. The baby will pick up on this and begin to doze off as well. Who knows, maybe you will catch a nap in the process!

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Keep the baby’s room cooler at night than you do during the day. With the use of a fan or air purifier, you can keep the room cooler while also creating white noise.

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The final tip is to give the baby a conducive sleeping environment. Babies tend to feel safer in a semi-enclosed area such as a crib or bassinet. Click on the link below to check out OMI’s Innerspring and Latex Crib Mattresses and give your baby the healthiest and safest sleeping surface possible.

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