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

Active retired couple playing in the snow

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

Drunken Gingerbread cookie man in a Christmas cocktail

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

Mom with child reading book and relaxing by the fire place some cold evening, winter weekends, cozy scene

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.

Company is Coming!

With Thanksgiving a few days away and Christmas around the corner, are you prepared for all the company that is coming to stay? Don’t worry, we have you covered. Here are a few suggestions to make your guests comfortable, warm and happy while they visit.

hideabed

The Hide-A-Bed

Our GOLS certified, organic natural rubber latex mattress is the perfect addition to any pull-out-sofa. Absolutely comfortable and organic, Its 4” natural rubber core will provide the support you need to get a good nights sleep. Like our other mattresses, it is also covered with certified organic wool and certified organic cotton to help with temperature control and pressure points. A good full nights sleep means a great family day ahead.

woolylite

The Wooly Lite

Now that you have your guests’ mattress taken care of, it’s time to add a comfort layer. Our 1.5” Wooly Lite is a great addition to any mattress. It adds 1.5” of certified wool, quilted in certified organic cotton to your mattress. This great topper will add that little extra comfort to your pressure points, helping your guests to achieve the REM sleep everyone so badly needs.

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Thermal Blanket

This lightweight blanket is great for all seasons. 100% certified organic cotton in a crepe weave comes in all sizes, from crib to king. When a comforter is just too much or too heavy, this blanket makes the perfect substitute. Accompany this with a flat sheet, and guests are good to go for a long night’s rest.

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Wool Comforter

If you live in the northern states or Canada, this 100% certified organic wool comforter is the way to go. It will keep sleepers warm in the winter and cool in the summer due to all that wool being temperature regulating and moisture wicking. It’s a great way to top off any mattress.

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Wool-Wrapped 100%-Natural Shredded Rubber Latex Pillow

This is probably my favorite pillow out of all the pillows OMI offers. This wool-wrapped, 100% natural shredded rubber latex pillow has it all! The shredded latex gives you that down-like feel, and it’s adjustable!! If it’s too high, take some rubber out; if it’s too low, add some. You can adjust this pillow to suit what works best for you. The layer of wool helps with heat control and wicks moisture away, so it stays dry.

OMI is not responsible for guests refusing to leave because of the sleeping environment and hospitality you’ve given them. Have a safe and enjoyable holiday season ahead.

Don’t Fall Back Into Bed For Daylight Saving: Tips to Help Adjust to the Time Change

Weekends are made for sleeping in. You wake up when the mood strikes and you enjoy a slow-paced relaxing morning, maybe reading the paper, drinking coffee, lounging in bed. Daylight Savings Time ends this weekend, which means that we will need to set our clocks back at 2 a.m. on Sunday morning. Many people set their clocks back Saturday night before bed so they are able to get an “extra” hour of sleep. But is this the best method to adjust to the time change?

Our bodies have a natural clock that is a cluster of neurons deep inside the brain. It generates the circadian rhythm, also known as the sleep-wake cycle. The cycle spans roughly 24 hours. According to Dr. Alfred Lewy, director of Oregon Health and Science University’s Sleep and Mood Disorders Laboratory in Portland, “Our body needs a signal every day to reset it. The signal is sunlight, which shines in through the eyes and corrects the cycle from approximately 24 hours to precisely 24 hours,” said Lewy. With the sleep-wake and light-dark cycles not lining up due to the time change, it can cause you to feel out-of-sync, tired and grumpy.

Here are 4 ways to help you adjust to the time change:

  1. Wake Up at a Normal Time on Sunday Morning

Many people see this time change as an excuse to stay up late on Saturday or sleep in an extra hour longer on Sunday. But sleeping in beyond your normal wake-up time can cause your body confusion and lead to you feeling out of sorts.

Try to get up at your regular time and use the extra hour for some fun family time.

  1. Eat Well and Exercise

An active lifestyle and a healthy diet can work wonders for your sleeping. Plan to use that extra hour to the fullest by taking a walk and then cook up a hearty and nutritious breakfast.

  1. Get a Good Night’s Sleep on Sunday Night

Make sure your room is ready for an earlier bedtime on Sunday by making it a sleep zone. Keep your bedroom cool and dark, and leave your gadgets outside the bedroom to give you minimal distractions, ensuring you have the perfect sleeping environment.

  1. Be Patient

Know that your body will adjust naturally with time. It may take a few days to feel back to normal, but your body will adjust to the new light-dark cycle.

Remember that with the time change we will get to wake an hour earlier to the sunshine, which can be much more enjoyable in the long run.

Perfect End-of-Summer Recipes

It is the last weekend of summer and time for one last BBQ before we put the grills back into storage. If summer has to end we might as well make good food to send it off right. Here are some great recipes to help make the perfect Summer’s end feast!

Watermelon “CAPRESE” with Balsamic Glaze

Photo Courtesy: www.skinnytaste.com
Photo Credit: http://www.skinnytaste.com

INGREDIENTS

  • 1/2 red seedless watermelon, sliced 1/2 inch thick (calculated with 16 oz)
  • 8 – 1 oz thin slices fresh mozzarella
  • 1 loose cup baby arugula
  • 2 tsp extra virgin olive oil
  • kosher salt
  • 2 tbsp balsamic glaze

DIRECTIONS

Use a 4-inch star-shaped cookie cutter (or any shape) and cut 16 stars out of the watermelon (about 1 oz each). Save the excess watermelon for another use.

Arrange the watermelon on a platter, then layer with cheese, arugula, 1/4 tsp olive oil and a pinch of salt on each. Top with a final star, drizzle each with balsamic glaze and serve.

For the full recipe click HERE.

Turkey Burgers with Orange Mustard Glaze

Photo Credit: www.foodnetwork.com
Photo Credit: http://www.foodnetwork.com

INGREDIENTS

Burgers:

  • 1 tbsp coarse kosher salt
  • 1/2 tsp ground paprika
  • 1/2 tsp freshly ground black pepper
  • 1/2 tsp granulated garlic
  • 3 lbs ground turkey (white and dark meat)

Glaze:

  • 2 tbsp vegetable oil
  • 1/2 cup diced yellow onion
  • 2 cloves garlic, minced
  • 1/4 cup diced jalapeno peppers, with seeds
  • 1 9 oz jar orange marmalade (with peel)
  • 1 tbsp dijon mustard
  • 1/4 tsp freshly ground black pepper
  • 1/8 tsp chili powder

DIRECTIONS

Prep the burgers: Combine the salt, paprika, pepper and granulated garlic in a small bowl. Form 6 turkey patties and sprinkle on both sides with the seasoning mixture.

Make the glaze: Heat the vegetable oil in a medium skillet over medium-high heat. Add the onion, garlic and jalapeños and saute until the onion is translucent, about 10 minutes. Add the marmalade, mustard, black pepper and chili powder and cook about 2 minutes, until fully combined. Reserve until ready to use.

Preheat a grill to high. Grill the patties until nice markings are shown, about 5 minutes per side, then reduce the flame to medium and cook until well done, 12 more minutes, flipping after 5 minutes. At the same time, toast the buns on the grill.

Serve the burgers on the buns; top with the glaze, lettuce, tomato and red onion. Serve with pickles.

For the full recipe click HERE.

Banana Split Kebobs

Photo Credit: www.delish.com
Photo Credit: http://www.delish.com

INGREDIENTS

  • 2 bananas, cut into 1″ pieces
  • 24 1″ pieces pineapple
  • 12 large strawberries, rinsed, dried, and halved
  • 2 cups chocolate chips
  • ½ cup peanuts, chopped

DIRECTIONS

Assemble the kebobs: thread two pieces of banana, pineapple, and strawberry onto skewer. Repeat process to assemble 23 more skewers. Place all on parchment-lined baking sheet.

In a microwave-safe bowl, heat chocolate in microwave using 30-second intervals and stirring in between until completely smooth.

Drizzle chocolate over fruit kebobs and top with chopped peanuts.

Freeze until ready to serve.

For the full recipe click HERE.

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 Cool With OMI

Do you have trouble sleeping on hot summer nights? Are you in need of some new lighter bed linens that sleep cooler in the summer and keep you warm in the winter? If so, then OMI has got you covered!

CrepeWeave

OMI’s certified organic Thermal Blanket is great by itself or to layer with our Pearl Sheets and/or Wool Comforter. The pebbly textured fabric is 100% organic cotton in a crepe weave. It is offered from Crib to King size.

OrganicSheets

Our Pearl Sheet Collection features 300-thread-count GOTS-certified organic sateen cotton in a creamy ivory. These sheets are pure luxury. The organic Pearl Sheet Collection is available as a set in sizes Twin-Cal King.

Comforter

If you are one of those people who love to snuggle up in a blanket year-round, OMI’s certified organic Eco-Wool® comforter is for you! Wool is comfortable all year long because of its natural tendency regulate body temperature. The plush layers of our premium organic Eco-Wool® are quilted into our soft, certified organic sateen cover fabric. This lightweight comforter is available in sizes Twin-King.

 

Check out these top-of-bed accessories and more at one of your local OMI retailers!