10 Tips To Sleep Better During The Holidays

 

A good night's sleep is not always easy during the holidays. And that's a shame, because sleep is necessary for our physical and mental health. In this article you can read more about our sleep hormone melatonin and how its functioning is disrupted during the Christmas period.Good sleep is a fundamental part of good health. During our sleep, our body has to recover and build up. In addition, sleep is also essential for our general mood and energy levels.

Melatonin determines our circadian rhythm. That is the day and night rhythm or wake and sleep rhythm. Our sleep rhythm depends entirely on light and darkness. In our Western society, this biological clock is often disrupted and many suffer from a 'social jet lag'. 

This is the result of a lifestyle dictated by social and professional obligations. Working late at night, a completely different work rhythm during the day, endless meetings via the PC or watching some more Netflix (sources of artificial blue light), all ensure that your waking and sleeping rhythm is completely disrupted.

The Holidays Disrupt The Waking And Sleeping Rhythm 

Has your biological clock been disrupted lately? Do you sometimes have a hangover feeling during the day, a feeling of jet lag? Does the end of the year also mean late at night and a lot more food for you? And a higher consumption of alcohol or coffee?

 Sleeping then becomes even more difficult, as these factors have a negative impact on the production of melatonin. The festivities and holidays throw our 24-hour rhythm out of whack, causing our much-needed night's sleep to die.

Tips For Sleeping Better During The Festive Season

1. Cliché, but true: don't eat too much or too late, but opt for balanced meals between the festivities.

2. Be moderate with alcohol and caffeinated drinks. These affect deep sleep or REM phase. And drink plenty of water in between.

3. Also during days off, stick to normal sleeping times and respect a fixed hour for getting up. 

4. Limit naps during the day. Relax before going to sleep and avoid other activities in bed such as eating, watching TV, worrying…

5. If you lie awake for more than twenty minutes, get up and go to another place for a while.

6. Ensure a pleasant bedroom temperature and ventilate your bedroom sufficiently.

7. Go outside enough: your day-night rhythm is mainly controlled by light and dark. If you don't get enough daylight, your biological clock will get confused. Daylight is also important for the production of vitamin D. 

8. Sufficient exercise during the day ensures good sleep quality.

9. Movement is good for your body, but also helps to clear your head and is a good source of relaxation. 

10. Provide enough melatonin at the right time.

Our Sleep Hormone Melatonin 

Melatonin is a natural substance that our body produces in the pineal gland in the center of the brain. It is produced by the body itself in everyone every evening at darkness. Sufficient melatonin is essential for everyone and ensures that our body goes into a sleep state. It shortens superficial sleep and brings you faster to a deep sleep and REM phase. However, its production is slowed down by exposure to artificial blue light and is further suppressed by stress, age, caffeine and alcohol. Do you suffer from a disrupted biological clock more than ever during the holidays? Then a supplement with melatonin can help to get up rested again.

Help your body that is deficient in melatonin to get back into its rhythm with Bio-Melatonin Complex from Pharma Nord. Let it melt slowly under the tongue and this ensures a normal curve of melatonin at the right time in 20 minutes. This way you can enjoy your day again during the festive period and in the new year!