5 tips for better sleep in Georgia

The holidays in Georgia — with native pine trees decked in lights and Southern desserts on display — can be filled with joy. But holidays can also mark a season of stress, putting your well-being under siege. One way to avoid holiday burnout is to make sleep a priority.

 

According to the CDC, 1 in 3 adults don’t get enough sleep. Medical experts recommend that adults sleep at least 7 hours each night. But stress, technology, and a calendar full of holidays events can make it difficult to drift off.

 

This year, give yourself the gift of a better night’s rest. Healthy sleep-related habits, also known as sleep hygiene, can be a soothing form of self-care. Here are 5 simple habits that encourage better slumber:

 

1. Keep your bedroom cooler. Many sleep experts agree that the ideal room temperature for sleep is between 60 and 67 degrees. Your body temperature naturally lowers as you fall asleep, and a cooler room can help make that happen faster.

 

2. Avoid caffeine. Try to not to consume caffeine 4 to 6 hours before bedtime. It can stay in your system and keep you stimulated for a surprisingly long time. From mid-afternoon on, pass on coffee, tea, chocolate, and any pain relievers containing caffeine. For a non-caffeinated swap, try decaf coffee, herbal teas, fruit, or Tylenol.

 

3. Develop an evening routine. Starting an hour before bed, ease yourself out of your day with relaxing activities like:

 

• Taking a warm bath
• Reading a good book
• Listening to soothing music
• Writing in a journal
• Meditating for 10 to 15 minutes
• Doing gentle stretches

And remember to make your bed a sanctuary for sleep. Don’t bring in gifts to wrap, cards to write, or other holiday activities that could affect your ability to wind down and sleep.

 

4. Keep a consistent sleep schedule. Going to bed at the same time each night sets your internal clock — your mind and body will come to expect sleep by a certain hour. When possible, stick to your routine even on weekends to avoid sleep issues Sunday night.

 

5. Exercise early in the day. Certain workouts, such as cardio and strength training, can boost your energy and make it harder to fall asleep afterward. Try to schedule these high-energy workouts in the morning, and keep your evening activity less intense (like yoga or a short walk).

 

The holidays can be a whirr of constant activity. Getting enough sleep is the first step to keeping your mind and body healthy — so you can truly enjoy all that the season has to offer.

 

Find resources and learn more about the importance of sleep to your mental well-being.

 

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TOPICSGeorgiaMental Health and WellnesssleepStress Management