Get back into a sleep routine after the holidays
The holiday season usually means some travel, lots of social engagements, decadent meals, and alcohol. Late nights are accompanied by long lie-ins and daytime naps. This can wreak havoc on your body clock. As the festive season winds down it’s a good idea to start establishing a sleep routine so you can start the new year rested and rejuvenated.
Start by finding some rest in the rhythm of your holiday. Work on some nights where you go to bed early, enjoy some time outside, and make the most of your holiday routine. Don’t worry too much about how much sleep you’re getting but focus on rest, slowing down, and relaxing with mindful moments.
As the festive season comes to an end, consciously choose to go to bed early and wake up early. Choose a specific bedtime and wake-up time, and stick with this for a few days, to give your body a chance to regulate your circadian rhythms again.
Establish a sleep routine after the holidays
Below are a few additional steps to help regulate your circadian rhythms:
- Exercise outdoors
Exercise is good for your physical body and mental health, and it improves the quality of your sleep. Exercising outside has even more benefits. The fresh air and vitamin D help you sleep better and boost your mental health.
Aim to exercise early in your day. This is important for your circadian rhythm because it helps to activate your daytime hormones.
Plan outdoor activities like hikes with your friends and family. Let your exercise become part of your holiday – you just might establish a new healthy habit to carry into the new year.
- Drink less caffeine
Caffeine blocks adenosine, which is great if you’re trying to stay awake but not so great when it comes to sleep. It doesn’t happen immediately—your intestines absorb caffeine within the hour, and it reaches its maximum effects within two hours, but it’s still possible to feel the effects of coffee well into the evening.
- Cut back on alcohol
Because alcohol is a depressant, it makes you fall asleep faster. It encourages the production of a brain chemical called adenosine, which helps you fall asleep quicker; however, your sleep is interrupted as those chemicals wear off. For the first half of the night, you might experience deep sleep. But this means you skip that lighter REM stage of sleep, which helps process emotion and memory. As the alcohol starts to wear off, your sleep becomes much lighter and less restful.
If you plan to drink on your next night out, take these steps to protect your sleep:
- Stop drinking at least three hours before you plan to sleep
- Drink a glass of water between each alcoholic beverage and a few glasses of water before going to bed
- Don’t drink alcohol if you are also taking sleeping pills
- Digital Detox
I know it’s tempting to spend time scrolling through social media but try to avoid screens at least two hours before bedtime. If possible, plan a full digital detox for a night, 24 hours, or even longer.
- Eat lighter
Holidays usually come with rich, decadent foods, lots of braai meat, and endless sweets and desserts. Eating a large meal close to bedtime can make it harder to fall into a deep sleep. Avoid foods that cause you indigestion, try to eat at least three to five hours before bedtime, and go for a walk after dinner if possible.
When the festive season started, maybe connecting with friends and family was a priority. As the holidays wind down, shift your focus, and make sleep a priority.
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