How to sleep well during the holidays: six tips for overcoming insomnia
New Year's Eve is close, but disrupting your routine can cause stress to your body. Studies have shown that mental illness can be linked to poor sleep. People with sleep disorders, insomnia, or obstructive sleep apnea are more prone to depression.
Of course, the war makes its own adjustments, and people often have to wake up from explosions and go to sleep in corridors or other more or less safe places. The experts told us how to at least try to reduce stress and get some sleep.
Annie Miller, a behavioral sleep therapist at DC Metro Sleep and Psychotherapy, emphasized that healthy sleep supports immune function, regulates hormones, and helps consolidate memory, emotional regulation, and stress control.
During sleep, the heart system is strengthened, metabolism is normalized, and the immune system is better able to fight diseases.
Try to limit the use of gadgets. Electronic screens can suppress melatonin production. Instead, try taking care of yourself before bed, such as taking a warm bath in dim lighting, using a diffuser with essential oils, etc.
Deep breathing exercises can relax the body and calm the mind, helping you to slowly calm down.
Gentle stretching is another natural sleep aid that can help you relax and unwind.
It is also important to eat the right amount of food before bed. You don't want to go to bed hungry, but you shouldn't go to bed so full that you feel uncomfortable from overeating. Try to eat the last meal two to three hours before bedtime to give your body time to digest the food. Avoid fatty and spicy foods at night.
Alcohol can interfere with your sleep cycle and cause you to wake up frequently at night. This phenomenon is also known as sleep fragmentation. Herbal tea will help you relax better.
"Drinking too much alcohol can worsen sleep quality. Caffeine can have the same effect," said Meredith Broderick, a neurologist at Overlake Medical Center.
The body's circadian rhythm is based on exposure to light. When you get a lot of sun during the day, it helps regulate your wake and sleep cycle. Thus, during your lunch break or after work, go for a short walk. If you can't go outside, open the curtains and blinds to fill the room with natural light.
Another way to improve your sleep is to exercise during the day. According to research, those who exercised during the day fell asleep twice as fast and slept an average of 41 minutes more per night. That's why exercise is also a popular treatment for insomnia. Exercise also improves brain function, strengthens bones, and reduces the risk of disease, but you shouldn't overload your body late at night or before bed.
Prioritize good sleep hygiene. Make your bedroom cozy, add soft blankets, a humidifier, and warm lighting. Don't forget to draw the curtains to keep the room dark.
By creating a consistent schedule for sleeping and waking times, you begin to "train your body" with proper rest time.
"Maintaining a consistent wake-up time, even on weekends or holidays, helps regulate your body's internal clock, optimizing your sleep cycle," Miller explains.
Earlier, OBOZ.UA told you what will happen to your body if you get up at five in the morning.