Image: Deviant Art
It's the most wonderful time of the
year, according to the song, but is all the shopping, wrapping,
cooking and socialising leading you to feel the Christmas burn? The
action packed Christmas period often means we don't have time to
rest and recover, which can take its toll on our bodies. With the
festive period upon us, Silentnight sleep expert, Dr Nerina
Ramlakhan, has the secret to ensuring you get a great night's sleep
so you can look and feel your best at every event.
Dr Nerina says the secret to
recovery sleep "is to ensure that you are getting to sleep easily
and then getting into those deep sleep phases that are vital for
skin repair and renewal - i.e. the sleep that ensures you'll look
and feel good in the morning."
The key is to ensure that your body
and sleep pattern remains in a set routine. Even with late nights,
Christmas parties and events, the body needs structure to rest and
Here are Silentnight sleep expert,
Nerina's top tips for a restful night's sleep this
1. It's colder and darker outside,
so make sure your sleep environment is just right for you inside -
the right level of light, room temperature and sound levels, as
well as the right degree of support and comfort from mattress and pillow, will improve
2. Ensure you are well hydrated
throughout the day and try to limit your alcohol intake.
Dehydration is a key cause of frequent waking or 'shallow'
3. Minimise caffeine to ensure you
hit those depths of sleep that are vital for skin repair and
renewal, leaving you looking your best for Christmas party
4. Christmas shopping online?
Minimise electronic equipment in your room and avoid spending time
on laptops and smart phones in the 60 to 90 minutes before
Tip: Reduce stress by planning your shopping in advance.
Find out how many sleeps there are until Christmas with our countdown.
5. We're getting into the festive spirit and are
busier than ever, but try to fit in regular exercise during the day
and avoid over-strenuous exercise just before bedtime.
6. Eat healthily and avoid skipping
breakfast. People who eat breakfast produce more melatonin and
therefore sleep better at night. Include protein in your breakfast
for even greater effect.
Finally, to ensure you feel
de-stressed and ready for a peaceful night's sleep, go to bed with
a smile on your face and in your heart. Research shows that people
who go to bed happy tend to sleep better. So deal with your worries
before you put your head on the pillow.
For more expert advice from Dr Nerina please
Nerina's sleep toolkit