Sleep hacks for getting you through the festive season
It’s hard to believe it’s already December, and as the year draws to a close the festive excitement is palpable. We know that the business of the festive season can leave you struggling to get a good night’s sleep, so RESCUE® has pulled together some tips and tricks to help you get through the festive season with plenty of Zzzzzzzzz’s….
Healthy food and eating time schedule
During the festive period we all tend indulge a little more than usual (but hey that’s what this time of year is about!) Try and balance this out by sticking to a healthy diet Monday-Friday (when you can) After all, healthy body, healthy mind.
Benefits of being outside
While the cold temperatures of winter might leave us wanting to bundle up on the sofa or in bed, there are endless benefits to getting outside. Being in contact with nature genuinely makes us feel better. Researchers at King’s College London found that being outdoors in cities and seeing trees, hearing birdsong, spotting the blue sky and feeling in contact with nature increases our feelings of wellbeing.1 Regularly connecting with nature helps to increase our happiness levels. In addition, immersing ourselves in the sights and sounds of nature invokes feelings of calm so it’s an ideal tonic to help us wind down at the end of a busy day or week.
Exercise before bed
While exercise can keep you energised during the day, it is also essential in helping you get a good night’s sleep. Since kids are naturally more active than adults try joining your children when they’re playing outside, you could pick a few different sports and turn it into a family competition.
The festive period can be a stressful time for various reasons, consequently, your sleeping pattern can get rather out of sync with your mind preoccupied with endless to-do lists. Make sure you take some time out to relax and unwind. Feeling cosy and comfortable is a must before bed. Put up some fairy lights in the kids’ rooms or create a cosy reading nook with pillows and blankets. In your room, you could light a few candles and burn some essential oils before you get into bed, get into some comfy pjs and read a book before dozing off. Make sure you close the curtains or blinds as well!
We know that getting the kids to go to sleep can be a little tricky sometimes, but while it’s important for children to have a regular routine and get enough sleep, it’s also important for you. If you’re struggling to get the kids in bed, try to think of an evening activity you can do all together to calm them down and get them ready for bed. Instead of reading them a short story in the evening, pick a longer children’s book and read a chapter to them every night. Since the story will be ongoing, they’ll likely get excited to hear the next chapter and will look forward to that time together before they go to sleep. In terms of your own sleep schedule, challenge yourself to go to sleep an hour or two after the kids go to sleep. Pick a time frame and every night, after you’ve put the children to sleep, check the clock and start your own winding down process. Maybe read a book, take a bath or have a quick meditation session in bed. This could also be the perfect time to put the phones and electronics away and get used to your healthy sleep habits!
Good morning habits
Consistency is key for children and having a stable morning and bedtime routine can help children feel more comfortable, ease their stress levels, and improve their sleep habits. Try to wake the kids up at the same time every morning and follow a similar pattern for getting ready. Maybe you’ll have them eat breakfast first, then get ready, maybe you’ll listen to the radio in the car, just make sure things stay consistent.
1 King’s College London (2018). Study suggests exposure to trees, the sky and birdsong in cities beneficial for mental wellbeing.