By BRIANNA FRANSEN 

In December, we take on different routines to squeeze more into our days. We eat and drink more, and have later nights than we’re used to. Sleep can take a backseat to everything else that’s going on.

A lack of sleep affects mental, emotional and physical health. We don’t function as well, confusion and forgetfulness ensue, and everyday events grow ever more taxing. Don’t let the bright lights of the festive season be dimmed by feelings of overwhelm, pressure, stress and tiredness. Consider these tips to make quality sleep your secret weapon.

Get organised

Do you lay your head on your pillow and a few seconds later you are bombarded with thoughts of everything you still need to do before Christmas arrives? This can become a vicious cycle as worry causes your heart rate to increase, which bumps up your temperature, reducing your body’s drive to sleep, and in turn making you worry more! Instead, organise the next day’s festive planning before you get to your bedroom so you can put those thoughts to bed – literally. 

Allow yourself to settle 

Help yourself wind down at night by rearranging your evening for quality “me time” before bed. Try leaving electronic distractions away from the bedroom, drinking chamomile tea, taking a warm bath, reading or stretching to enable your body and mind to slow down, relax, and settle in for a restful sleep.

Maintain your sleep schedule

The odd sleep-in isn’t an issue but your natural sleep-wake cycle loves routine! Your body’s natural alarm clock dictates your day, including when you feel hungry, alert, happy and sleepy. It’s no surprise that sleeping past your natural rising time can result in grumpiness and sluggishness. Where you can, go to bed and get up at roughly the same times each day to programme your body to sleep better.

Be mindful of treats

When it comes to food, do your normal routines of moderation get thrown out the window in December? While it is enjoyable to indulge in fabulous-tasting treats, keep in mind food’s effect on sleep. It’s harder for your body to metabolise rich and unhealthy foods, especially if they’re eaten just before bed. Forcing your body to metabolise while sleeping can mean a sore stomach, heartburn, and poor sleep. Be mindful of what, when, and how much you eat.

Continued below

Clinicians Sleep Science	Lighthouse Sleep Support	SleepDrops for Adults

Balance your nutrients

Your body needs a nutrient top up now more than ever to sleep well in this hectic season! Boosting magnesium levels helps tense or tight muscles to relax, and subsequently helps your body fall better to sleep. You also need calcium for natural muscle contraction, so keeping these two minerals in balance is important.

B vitamins, taken in the morning, help your body to produce sleep hormones to get the rest you need, and these vitamins are also depleted in times of stress. Another miracle of nature is tart cherry, which supports your body’s sleep-wake cycle due to its phytonutrient content. All these nutrients, and more, are ideal to support quality sleep and help you wake feeling refreshed and ready to take on the day.