The secret to a great night's sleep

Festive sleep tips from Dr Nerina

According to a recent study, Brits miss out on up to 30 hours sleep because of Christmas

xmas party

parties and late-night shopping, leaving nearly four in five adults feeling sleepy and angry atsome point across the festive season.

To help you manage energy levels during December, Silentnight's sleep expert Dr Nerina Ramlakhan has revealed her top six tips.

Get the basics right

Make sure you get the essentials right; this means eating well (including breakfast), staying well hydrated, getting enough exercise and rest and avoiding too much alcohol and refined sugar. It's also a good idea to take a multivitamin throughout the season to keep your immune system robust.

Remember it's OK to say 'no'

Avoid overbooking and over committing yourself - ask yourself 'do I really want or have to go to this event?' Perfectionism can really zap your energy.

Constantly telling yourself 'I must do', 'I should do' is draining. Remember that comparison is the thief of joy. You can't do everything this Christmas. Practice acceptance and say to yourself regularly 'this is good enough and I am good enough'.  

Get some fresh air

Get out into nature and aim to have as much exposure to natural daylight, fresh air and sunlight as possible. This will keep your nervous system in balance and optimise melatonin production.

It's especially important to make time to get outside during the winter months when there are fewer daylight hours and Christmas is a great time for a wintery walk with family; just 20 minutes of exposure to sunshine is enough to boost your vitamin D levels and your mood.

Reduce time with technology

Try to maintain a healthy balance with technology; constantly posting and tweeting about what you're up to this festive season might boost your mood for a short while but in the long term it will disrupt your sleep.

Seek out quiet time and time without technology to boost morale and flagging spirits. Silence is a great healer and we don't get enough of it in today's hectic, noisy world; especially at Christmas. It may be as simple as taking a bath with no music or technology with you or sitting quietly in your favourite chair, sipping a cup of tea and enjoying a mince pie whilst doing nothing else for ten minutes.

Have a nap

There's nothing worse than feeling run down when everyone else is full of festive cheer. If you're feeling really out of balance and maybe coming down with a cold, nap for 5-20 minutes at some point between 2 and 4pm - no later than this and for no longer.  This can help to reboot the immune system and revitalise you.

Buy some essential oils

Use aromatherapy oils in your bedroom to optimise your sleep like lavender and eucalyptus. Orange oil is also really useful, not only is it a warming festive scent it will give you a boost and support your flagging energy levels at all those Christmas parties.


At Silentnight, we know the secret to a great night’s sleep

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