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Holiday Self-Care Practice #2: Prioritize Sleep
This may not seem like a remarkable practice. However, getting enough sleep is essential to proper immune function, mental well-being, performance, hormonal function, and so much more.
In many traditional healing systems, such as Traditional Chinese Medicine and Ayurveda, winter is seen as a time of sacred rest and inward reflection.
We need only observe the nature of the season---shorter, darker days, colder nights, dormant plants, and hibernating creatures---to know what nature intended for humans too.
Yet, so many of us will forego the recommended 7 ½ - 9 hours of sleep to wrap one more gift, send one more Christmas card, or eat one more cookie (-;.
Instead, I’d invite you to view rest/sleep as sacred, non-negotiable, and as fundamental to health and longevity as good nutrition, exercise, and hydration.
I also want to recognize there are times in life when getting enough sleep simply isn’t possible. Such as when caring for a new baby, teething toddler, or sick loved one(s). If you are in this season of life, know it will pass, and you can catch up later.
Instead of stressing about it, focus on getting as much rest as possible.
Even if that means lying on the sofa for a few minutes with your eyes closed or napping with a restless baby. Do what you can and focus on optimizing your health in those areas you can control right now.
For the rest of us, here are some tips to help you prioritize sleep this holiday season.
- Set a bedtime every night and stick to it. Enlist the help of an accountability partner if you need it.
- Get to bed with enough time to fall asleep and stay asleep for 7 ½ - 9 hours (or more if you need it).
- Banish all electronics from bedrooms---especially phones, tablets, smart televisions, and anything with blue light or Bluetooth. EMFs can disrupt sleep patterns, and blue light messes with melatonin production.
- Sleeping in a cold room will help you fall asleep faster and stay asleep longer.
- Set your thermostat to turn down at night at a certain time, say 8:00 PM. You’ll be more likely to get into bed if the rest of the house is chilly.
Give yourself at least 30 minutes to wind down with a calming, screen-free activity, such as:
- Journaling
- Have a cup of herbal tea
- Reading a calming book
- Meditating or praying
- Gentle stretching or yoga
- A nice hot bath or shower
- Get on a massager or curl up in bed with a hot water bottle and listen to some calming music or a relaxing Podcast (then take that phone out of your bedroom!)
If you have trouble sleeping, you can lean on certain supplements to help. Some great ones to try include:
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Melatonin: 1-3 mg (low dose) typically works best for sleep. We like Energetix Melatonin Spray.
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Valerian: 1-2 droppers 30 minutes before bed, like Energetix Core Valerian.
- Chamomile, Tulsi, Lemon Balm, or other sleep-support teas.
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Ashwagandha: Try dosing 2 droppers full 30 minutes before bed OR 1 dropper in the morning and 1-2 30 minutes before bed.
- As an adaptogen, Ashwagandha can help you fall asleep, stay calm yet alert during the day, and sleep more deeply at night.[1][2] We like Energetix Core Ashwagandha.
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Energetix Relax-Tone and Fields of Flowers: These are ideal when emotions or racing thoughts are keeping you up. They’re also great for children.
If you struggle with persistent sleep issues, it’s important to get to the root cause---which varies widely for every individual.
We can help with custom holistic strategies for sleep issues, so be sure to make an appointment or mention it at your next appointment.
Want more tips for a better night’s sleep?
Check out our previous newsletter: Solutions for Better Sleep (beyond sleep hygiene).
References:
1: https://pubmed.ncbi.nlm.nih.gov/32818573/
2: https://www.sciencedirect.com/science/article/abs/pii/S1389945720301246
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