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.

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.

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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.

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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.

10 Sleep Facts That May Surprise You

We all know that sleep is a very important part of everyday life. Most of what we know about sleep has come about in just the last 25 years. We might think we know all there is to know about sleep, but here are a few facts about sleep that may surprise you.

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  1. Dolphins are very unique in their way of sleep. One half of their brains are awake while the other half is asleep. This is called “unihemispheric sleep.” Dolphins also sleep for, 1/3 of their lives, just like humans.

  2. The word “catnap” means short sleep. Some people take catnaps with their eyes open and may not even be aware of it.

  3. When a person wakes up in the morning, half of a dream is forgotten in the first 5 minutes. 90% of the dream is gone within the first 10 minutes.

  4. 12% of people dream only in black and white.

  5. People can survive longer without food than without sleep.

  6. A snoring partner affects a non-snoring partner by waking the non-snorer an average of 20 times per night, making the non-snorer lose approximately 1 hour of sleep each night.AdobeStock_71711347.jpeg

  7. Our brains are more active during sleep than they are while watching television. Sleeping also burns more calories than watching television.

  8. The phrase “good night, sleep tight” came from woven mattress bed frames that were tightened with a key when the ropes started to sag.

  9. The largest bed ever made was in Great Britain. It was built in 1596, measured 11 feet by 11 feet, and could sleep 12 people comfortably.

  10. The famous Charles Dickens was an insomnia sufferer. He claimed that he could fall asleep fastest by sleeping in the middle of the bed, facing north.

    How many of these sleep facts did you already know? For more information on these fun sleep facts, visit HERE

 

 

Social Media Can Be Damaging Your Sleep

Every night our routine is the same. We put on our cozy pajamas, wash our face, brush our teeth, and then climb into bed. But rather than close our eyes and think of all the wonderful things that happened in the day and then drift off to sleep, we grab for our smartphones or tablets and begin the scrolling marathon.   We check Facebook, Instagram, Twitter, YouTube, SnapChat, Reddit, Pinterest…. the list goes on and on. Before you know it, you just spent 30 minutes in Internet land when you could have been blissfully asleep.

But thanks to a study published by the journal Preventive Medicine, we now have a compelling reason to put the phone down – and not just at bedtime.

The University of Pittsburgh School of Medicine released findings showing that young adults who spend many hours on social media during the day or who check in frequently are more likely to experience sleep problems. The study analyzed questionnaires of 1,788 U.S. adults ages 19-32 regarding the top 11 social media platforms:

“On average, study participants spent a total of 61 minutes per day on social media and accessed their various social media accounts 30 times per week.

“Nearly 30 percent of participants reported high levels of sleep disturbance. Perhaps even more telling? The young adults who reported the highest levels of social media use on a daily basis were twice as likely to experience sleep problems and those who spent the most time on social media throughout the week were three times more likely to have problems sleeping.

‘This is one of the first pieces of evidence that social media use really can impact your sleep,’ lead author Jessica C. Levenson, Ph.D., a postdoctoral researcher in Pitt’s Department of Psychiatry, said in a statement. ‘[The findings] may indicate that frequency of social media visits is a better predictor of sleep difficulty than overall time spent on social media.’”

For the full article, click HERE.

So put down those phones, log off the Internet, and enjoy the day. Keeping your phone out of your bedroom will help set up a more restful environment. For more tips on how to set up a sleep-friendly bedroom, visit our blog Tips for Creating The Perfect Sleep Environment.

Top 10 Best and Worst Cities for Sleep

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Ever wonder where your city ranks for getting the best night’s sleep?

Here’s a study that has the answer. Find out if your city made the top 10.

“Sleep in the City” Study Examines Relationship Between Sleep and Happiness

A new study unveils the best and worst cities in America for getting a restful night’s sleep. Minneapolis was ranked as the best place for restful sleep while Detroit was identified as the least likely city in which to wake up. New York City is notorious for being “the city that never sleeps.” Perhaps that’s why it was ranked 6th among the worst cities for sleep.

The analysis was based on five criteria, including:

  1. Happiness index
  2. Number of days when residents didn’t get enough rest or sleep during the past month
  3. Average length of daily commute
  4. Divorce rates
  5. Unemployment rates

 

Best Cities for Sleep

  1. Minneapolis, MN
  2. Anaheim, CA
  3. San Diego, CA
  4. Raleigh-Durham, NC
  5. Washington, DC
  6. Northern NJ
  7. Chicago, IL
  8. Boston, MA
  9. Austin, TX
  10. Kansas City, MO

 

Worst Cities for Sleep

  1. Detroit, MI
  2. Cleveland, OH
  3. Nashville, TN
  4. Cincinnati, OH
  5. New Orleans, LA
  6. New York, NY
  7. Las Vegas, NV
  8. Miami, FL
  9. San Francisco, CA
  10. St. Louis, MO

 

For the best-ranked cities for sleep, the study found higher scores for overall happiness and low unemployment. The cities that scored poorly on number of nights with good sleep also had low scores on measures of happiness, and were established as the worst cities for sleep overall. According to the study, Detroit earned the distinction as the worst place for sleep due to a low number of nights with good sleep, along with a high unemployment rate and a low happiness index. Minneapolis was identified as the city where residents may have the easiest time getting a restful night’s sleep. Other factors that helped Minneapolis clinch the title of best city for sleep were a high score on the overall happiness index, a short commute time, and low unemployment.

For more information on this sleep study, visit 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.