A study by the American Psychological Association found that 38% of people say that their stress levels increase around the holiday season. One way that you can lessen your anxiety is to improve your sleep quality and find ways to properly rest during the winter holidays.
Do you want tips to improve your sleep and rest during the holidays? Keep reading these top ways to improve your rest.
GET MORE SUN LIGHT EXPOSURE
During the winter, the sun sets a few hours earlier than it does in the summer. Having less daylight and less exposure to the sun may be the reason why you are not getting high-quality rest. Light is one of the biggest controls of our sleep cycles, this study mentions. It changes everything from our body temperature, to our circadian sleep cycle, and more.
INCREASE YOUR DAILY EXERCISE
Something else that can help you improve your sleep quality during the winter is increasing your exercise. Studies by the Sleep Foundation show that regular exercise allowed patients to get better sleep during the night.
This is because your body needs to recover after exercising, which is done during sleep. However, it is important to note that only certain types of exercise can improve your sleep quality. Typically, moderate training has been found to improve sleep quality in patients, especially adolescents, while it can decrease sleep quality in teens.
If you want to improve your sleep, it is usually best to participate in aerobic activities. This way, you will not wake up as often during the night and you will sleep longer.
HAVE A BALANCED DIET
Next, it is important that you have a balanced diet. Your overall health is a huge contributor to your sleep quality and your sleep habits. If you are looking to improve your individual diet to have better sleep quality, there are a few easy changes you can make.
First, you should avoid eating spicy foods. This can cause heartburn, which can lead to worsened symptoms when you lie down to go to sleep. You should also avoid eating foods that are high in fat or high in protein.
These foods can make you sleepier during the day but may also lead to more fragmented sleep during the night.
If you still struggle to get the vitamins and minerals that you need to stay balanced, taking a daily multivitamin can help. Whether you are dealing with insomnia, sleep disorders, or just poor sleep quality, a multivitamin and the right diet can help you sleep better.
The Buddahealth Mushroom Blend is great option to help get important vitamins into your diet. In each capsule there are vitamins such as Vitamin D and other active ingredients that help to boost the immune system, aid digestion, help with cognitive function, lower levels of inflammation, and promote general wellness.
AVOID LATE NIGHT EATING & DRINKING
When you are trying to improve your quality of sleep, it is important that you avoid eating and drinking late at night. It is especially important to avoid caffeinated beverages too late in the day. This is because caffeine can make it difficult to initiate sleep and it can make your sleep more fragmented.
If you drink coffee, caffeinated teas or sodas, or any other energy drinks, you should only drink them before noon.
It is also important to avoid late-night snacks. While snacks aren’t necessarily bad, the snacks that we eat before bed may be keeping us up. If you are hungry before bed, make sure you choose healthy snacks like fruit, toast, or even cottage cheese.
It is best to avoid sugary foods before going to bed.
INVEST IN A SLEEP TRACKER
While investing in a sleep tracker may not help you change your sleep patterns, it can help you learn more about your sleep quality, your sleep duration, and more.
To track your sleep, these wearable trackers have accelerometers that measure your movements while you are sleeping. If you find that you are tossing and turning, you may have a sleep disorder or you may not be getting enough deep sleep.
You can also use things like weighted blankets to help keep you in place while you sleep to prevent you from tossing and turning. Buddalife offers a weighted blanket (coming soon) made from the finest Avoca wool meaning you can get a deep sleep whilst also being curled up in style.
FIND THE RIGHT ROOM TEMPERATURE
Something else that can improve your rest and sleep quality during the holidays is finding the right room temperature for sleeping. A National Sleep Foundation study showed that sleeping in a cool room is one of the most important factors in getting a good night’s sleep.
In the colder winter months, we may find ourselves sleeping with more blankets, having the heater running at night, and other things that make it too hot for us to sleep well.
By setting your thermostat somewhere between 60 and 67 degrees Fahrenheit, you will be able to get more comfortable and restful sleep.
START A BEDTIME ROUTINE
Next, it is important that you find a bedtime routine and stick to it. This can help lower your anxiety and alert your body that it is time to go to sleep.
One way that you can do this is to start relaxing bedtime habits. For example, you can drink a warm cup of milk or tea that doesn’t have caffeine. This will help calm your mind and body down and establish consistency.
The Buddalife Lavender and Chamomile herbal tea is a great option to include in your bedtime routine as the lavender and chamomile relax the body and prepare it for rest. It also tastes delicious!
Something else that can improve your sleep quality during the holidays is going to bed at the same time every night. While it may be tempting to stay up late when you have guests over or when you are attending a holiday party, it can throw a wrench in your nighttime habits.
Try to identify ways that you can calm down before bed and start implementing them each night as part of your routine. This will help you get better sleep and rest.
FIND WAYS TO SOOTHE ANXIETY
It is much more difficult for you to fall asleep and stay asleep when you are anxious. While there may not be much you can do to change your circumstances, there are ways that you can soothe your anxiety through self-care.
For example, before bed, you can take a warm bath, meditate, and even use a weighted blanket. Weighted blankets are proven to help you feel more secure and relaxed. This is because weighted blankets use deep pressure stimulation, which can help boost your serotonin, reduce stress levels, and increase melatonin, which helps you sleep.
Other things that can help you lower your stress and anxiety is the Buddalife herbal teas, and more.
HAVE A SOOTHING SMELL IN YOUR BEDROOM
Something else that can improve your sleep quality and make it easier to fall asleep is having a soothing smell in your bedroom. In fact, this study mentions that your sleep quality is directly linked to your senses, including sound, touch, and smell.
This is why it is best to sleep in a dark room with a comfortable bed and even white noise.
While it isn’t necessary to have a soothing smell in your room, aromatherapy with specific scents can help you sleep better. If you want to find a soothing smell for your bedroom, you can use lavender, chamomile, jasmine, and other types of essential oils or candles.
AVOID USING YOUR DEVICES BEFORE BED
Finally, you need to avoid using your devices before you go to bed. Your bed should only be used for sleeping. When you do work in bed or when you scroll social media in your bed, it can interfere with your natural sleep cycles.
This is because electronic screens emit blue light. While your body needs blue light during the day to stay awake, the bright light from your devices can convince your brain that it is daytime and will make it more difficult to go to sleep.
Your body’s natural circadian rhythm uses the natural light and dark cycles to determine when it is time to go to sleep. With the light emitted from your devices, your body will not know when it is supposed to sleep at night and when it is supposed to stay awake.
By avoiding using your phone for at least 30 minutes before you go to bed, you will find it easier to fall asleep.
If you cannot avoid screens before bedtime, try investing in blue-light glasses and wear these any time you are using your phone or laptop. These reduce the amount of blue light you are exposed to and can help prevent sleeplessness.
WANT HIGH-QUALITY SLEEP AND REST? IMPROVE YOUR SLEEP QUALITY
Getting sleep and rest during the holidays is hard with increased anxiety and stress during this time of year. If you want to improve your sleep quality and relaxation during the holidays, these tips will help you get rid of the main causes of poor sleep quality.
To prevent sleep deprivation and poor sleep, Buddalife can help. We provide products that help you relax, organic herbal teas, weighted blankets, and more. If you deal with anxiety or want better sleep, our products can help!
Check out our website to find our stress-relieving produ