REST AND RENEW: GIVE YOURSELF THE GIFT OF SLEEP

How to Maximize Rest and Relaxation During the Holidays

• How to Eat for Better Sleep

  Research is showing that how and what a person eats can impact how long and how well they sleep. Although more research is needed, many studies suggest that certain foods and ways of eating may promote better sleep in some people. Here are some suggestions:  

  • Avoid heavy meals, spicy foods, fried foods, high-fat foods, and junk foods before bed 

  • Avoid caffeinated foods and beverages, alcohol and nicotine before bed as they reduce sleep quality 

  • Eat a balanced diet including whole grains, fruits and vegetables, protein and unsaturated fat at regular times throughout the day 

  • Try adding foods that help with sleep, like foods containing tryptophan before bed (Tryptophan is an essential amino acid that plays a significant role in sleep  

  regulation). 

• Renew: to restore, to freshness, to become new or as new

  One of the best ways to improve sleep is to include physical activity in your day. Physical activity provides us with natural stress relief. Our body decreases cortisol levels when we increase our oxygen levels, and aerobic activities can do just that. By getting 150 minutes of moderate-to-vigorous physical activity weekly, you’ll be catching ZZZs like a pro in no time! please visit: Sleeping - ParticipACTION 

  • Also see: 24-Hour Movement Guidelines – 24-Hour Movement Guidelines 

• 10 Tips for Better Sleep
  To get more information about each tip, please see: 10 simple tips for better sleep 
• Sleep Banking

  While sleep banking is a proactive strategy, it is not a substitute for consistent, quality sleep over time. It is most effective when used strategically for specific situations where sleep loss is anticipated.  

  Sleep banking offers several benefits, particularly for those facing periods of sleep deprivation. Here are some of the key advantages: 

  • Improved Cognitive Function: Individuals who bank extra sleep before sleep loss perform better on cognitive tasks and have more stable moods. 

  • Enhanced Alertness: Sleep banking can help individuals feel more alert and awake, even after a night of poor sleep.  

  • Strengthened Immune Response: Extended sleep can improve the immune response during and after periods of sleep loss. 

  • Faster Recovery: Sleep banking can aid in quicker recovery from sleep deprivation, allowing individuals to return to their normal routines more quickly.  

   

• Napping

  According to the experts at “SleepOnIt!”  Napping can also be used for different purposes; to compensate for a lack of sleep, in preparation for a short night’s sleep, or just cause. To reap all the benefits – and to avoid the disadvantages – a nap should be done correctly and tailored to your needs.  

  Please see Nap: best practice napping strategies  to get all the information you need.