While the festive season can be a happy, fun-filled time, it can also be stressful. When sleep routines fall apart, whether because of sleeping in different beds or because of hosting responsibilities, that stress is amplified.
“At Restonic SA, we talk about making sleep your superpower because sleep has the power to affect – and improve – every area of our lives,” says Dale Harley, Sales & Marketing Executive at Restonic. “This includes our holidays. By ensuring you and your family get sufficient sleep during the festive season, you can maximise the smiles and minimise grumpiness.”
Good sleep while hosting guests
If you’re hosting friends or family for the holidays, the best way to ensure everyone stays cheerful is to make sure you all sleep well.
Start by taking stock of sleeping arrangements for your guests. “Spend a night in your spare room to understand what your guests will experience,” says Harley. “You’re not going to know if the mattress is sagging or the sheets are scratchy unless you’ve slept there yourself. Mattresses need replacing every seven years or so. Also look at things like whether the curtains or the blinds block out enough light, and whether you can make the space more comfortable by adding a fan, extra pillows or better bedside lighting.”
Next, think about your own space. Your bedroom can be a sanctuary to rest and take a break from people when you need to. “Take the time to make it feel restful and cosy, to check your bed is still meeting your needs, and intentionally enjoy the time you spend there. This will help you to protect your sanity when your home starts to feel a bit crowded,” says Harley.
Sleeping while travelling
Because of what’s known as “first-night effect”, many people sleep poorly while travelling. This is because part of your brain is naturally more vigilant in a new environment to help you monitor your unfamiliar environment. Thankfully, there are several things you can do to improve your chances of sleeping well while away from home.
This starts long before your journey. Going into a trip well-rested sets you up for better sleep while travelling. For example, if you have an early-morning flight, don’t bank on sleeping on the plane – go to sleep earlier than usual the night before. The same goes for driving. Unfortunately, many people do the opposite – staying up late to pack or clean, and compromising their sleep because of it. This starts your trip off on the wrong foot and puts you and any passengers at risk on the road.
Aside from sticking to a sensible bedtime, you might also consider taking noise-cancelling headphones and a comfortable neck pillow on the plane or in the car (if you are a passenger or taking turns driving).
Managing jet lag during international travel
If you’re going to be crossing multiple time zones, you might find it helpful to shift your bedtime leading up to the trip. If it’s a short trip (a day or two) try to stick as close as possible to your home time zone.
Keep a bottle of water handy on your flight. The dry air on planes can dehydrate the body, contributing to fatigue and irritability.
“When you get to your destination, try to shift your internal body clock by making the most of sunshine during the day and blocking out any light in the room you’re sleeping in at night,” says Harley. “This helps to maintain healthy circadian rhythms – the cycle that controls your waking and sleeping.”
Manage device time and coffee intake, and keep moving
It might be tempting to binge the latest series or let your kids stay up all night during the holidays, but sticking to nightly rituals as much as possible is your best chance at protecting your rest. Steer clear of the blue light emitted from electronic devices, like smartphones, laptops and tablets at least an hour before you plan to go to bed.
Blue light tells your brain to shut down the production of melatonin, an important hormone that sends signals to tell your brain it’s time for sleep.
Regular exercise will help you enjoy quality rest, especially when you travel. Indulging in caffeinated drinks late in the day, on the other hand, will do the opposite.
Set yourself up for good sleep
Check the temperature, and if possible, adjust it. The right temperature for sleep is between 16 and 18 degrees.
While you can’t take your bed with you when travelling, if possible, you should try to take your pillow. “Not only is it familiar but – if you have a good pillow – it will provide the right comfort and support, allowing you to get a better night’s sleep,” says Harley. “If you don’t have a good pillow, now’s the time to add it to your Christmas wish-list. Or, if you’re hosting festivities in your home, consider investing in the ultimate gift for yourself – a quality bed, which can help you to get a good night’s sleep for many years to come.”
Finally, be safe on the roads. “If you are driving long stretches, be sure to take regular breaks – at least every two hours – and to pull off the road if you start to feel sleepy at any time,” says Harley.
