As December rolls in, so does the festive season filled with joy, celebration, and togetherness. However, amidst the hustle and bustle, it’s crucial not to overlook the importance of quality sleep. Maintaining a healthy sleep routine can be challenging with parties, shopping, and holiday preparations.
Here are five essential tips to ensure you get the restful sleep you deserve during this festive December:
Establish a Consistent Sleep Schedule
Maintaining a regular sleep schedule can significantly improve sleep quality. Even during the festive season, try to stick to a consistent bedtime and wake-up time. Irregular sleep patterns can disrupt your body’s internal clock, making it harder to fall asleep and wake up feeling refreshed.
Create a Relaxing Bedtime Routine
Develop a calming bedtime routine to signal your body that it’s time to wind down. Consider activities like reading a book, taking a warm bath, practising gentle yoga or meditation, or listening to soothing music. Avoid stimulating activities, such as using electronic devices with bright screens, right before bedtime, as they can interfere with your ability to fall asleep
Limit Stimulants and Alcohol Intake
During the festive season, it’s tempting to indulge in rich foods, caffeinated beverages, and alcohol. While these may seem enjoyable, they can disrupt your sleep. Try to limit your intake, especially in the hours leading up to bedtime. Opt for herbal teas or tart cherry juice if you’re craving a nighttime beverage, as they can promote relaxation.
Create a Sleep-Conducive Environment
Ensure your bedroom is a haven for sleep. Make it as comfortable and conducive to rest as possible. Consider investing in blackout curtains to block out excess light, maintain a comfortable room temperature, and use comfortable pillows and mattresses that support your sleep posture. Additionally, if necessary, minimise noise disruptions by using earplugs or white noise machines.
Manage Stress and Prioritise Self-Care
The holiday season can increase stress and anxiety due to various commitments and expectations. To reduce tension, practice stress management techniques such as deep breathing, mindfulness, or gentle exercise. Prioritise self-care by setting realistic expectations, delegating tasks, and allowing yourself some downtime to relax and rejuvenate.
Wind Down with Herbal Tea
Before bedtime, enjoy a cup of calming herbal tea like chamomile, valerian root, or lavender. These teas have relaxing properties that can help you unwind and prepare for sleep. Just make sure the tea is caffeine-free to avoid disrupting your sleep.
Incorporating soothing herbal teas into your nightly routine signals your body to relax, promoting better sleep quality during this busy December season.
Remember…
While preparing for the holiday, ensuring quality sleep is essential for overall well-being and enjoyment of the season. By establishing a consistent sleep routine, creating a peaceful sleep environment, and managing stress effectively, you can maximise the chances of getting the restful sleep you need during this festive December.
Remember, a well-rested mind and body will allow you to fully embrace and enjoy the magic of the season with loved ones. Wishing you a restful and joyous December filled with peace and happiness!
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This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
