How to Sleep When You’re Off Your Normal Routine
This content was created by the National Sleep Foundation
Ideally, you’d go to bed at the same time every night, but during the holiday season, it’s common for even the healthiest sleep routine to get interrupted by late-night celebrations with friends and family. If you’re getting to bed later than usual, these tips will help you get enough shuteye to feel well rested.
Step 1: Say no to long naps. It can be tempting to doze off on the couch after a big, heavy holiday meal, but if you nap for too long, it may be hard to fall asleep once you are able to go to bed. Limit your sofa snooze to 20 minutes, and try to schedule it for around 2:00pm or 3:00pm, when it’s least likely to affect your nighttime sleep.
Step 2: Try a pre-bed ritual. After a busy day, it’s important to give your body time to wind down before bed. Shift into sleep mode with a calming activity, such as knitting, listening to soothing music, or taking a bath.In addition, dim bright lights and turn off tech devices—the blue light that they emit can make it harder to fall asleep.
Step 3: Avoid nighttime disruptions. Limit foods and beverages that can trigger nighttime heartburn and wake you up, such as fatty, spicy, greasy, or fried dishes.Pass on alcohol, too. Even one alcoholic drink before bed can disrupt sleep later in the night.
Step 4: Stick to your usual wake-up time. Even if you didn’t get much sleep, resist the urge to press snooze. Those extra minutes in bed aren’t restorative, and waking up when your alarm typically goes off can help you get on back on track with your usual sleep routine.