Tips to Getting Quality Sleep That You Need During the Holidays

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It’s truly is the most wonderful time of the year, but it can also be the most exhausting! A calendar packed full of parties for work, church, school and community groups can be a lot of fun, but are you paying the price with a lack of sleep? Cooper Clinic Preventive Medicine Physician and Medical Director, Riva Rahl, MD, has a few tips for you to be sure you get plenty of sleep this holiday season.

1. Avoid foods and drinks that have an affect on sleep.
   If you’re at a late evening holiday dinner or party and want to be sure you still get a good night’s rest, Dr. Rahl recommends that you avoid drinking caffeine in the afternoon. Also avoid drinking alcohol two to three hours before you go to bed. 
   
   Some foods, such as those high in sugar and fat content can also cause sleep problems. Sugar can affect quality of your sleep and fat may cause heartburn. At a late party, stick to lighter foods like the veggie tray and lean protein if you want to sleep well that night.
    
2. Avoid exercising late at night.
   Exercise affects each of us differently and while some people won’t have trouble sleeping after a hard evening or late night workout, others find they have a harder time winding down if they exercise within 60 minutes before bedtime. “The ideal time of day to exercise is the time when you will consistently exercise—even if that means late at night, “ said Dr. Rahl. “I believe it is still far better to exercise than to not exercise, because your body will have released all sorts of stress.”
   
   We all know the holidays can be stressful, and exercise is one of the primary means of reducing stress naturally, so don’t avoid the workout for fear you won’t sleep at night, simply avoid the late night workout. Learn about the relieving benefits of yoga from Cooper Fitness Center.
    
3. De-stress.
   Stress can make it difficult for you to fall asleep and stay asleep. It raises cortisol levels, which may reduce the quality of your sleep. Exercise isn’t the only means of reducing your holiday-related stress, however (Cooper Clinic recommends at least 150 minutes of moderate exercise every week). Eating a clean diet (avoiding processed foods, or those high in sugar or saturated fat), avoiding excessive alcohol, and finding another means of dealing with stress (prayer, meditation, a spa service, meeting with a friend, etc.) will help reduce your holiday stress level and improve your sleep this holiday season. Recuperate and manage your stress with Holiday Seasonal Specials at Cooper Spa.

In addition to eating well, exercising and lowering your stress level, Dr. Rahl also suggests keeping your bedroom cooler at night and trying to stick to a consistent sleep schedule to help ensure you get all the rest you need to fully enjoy this holiday season.

For more information about services at Cooper Clinic, call 866.906.2667 (COOP) or click here.

Article provided by Cooper Aerobics Marketing and Communications.