It isn't the turkey making us tired.
The tryptophan in turkey is often blamed for our post-meal sleepiness. However, we would need to eat about 8 pounds of turkey to feel its sleep-inducing effects!
How do I use naps effectively?
A lot of research has gone into napping since sleep knowledge has advanced. So what is the best nap strategy for our needs?
What is the link between sleep and weight loss?
If we are trying to lose weight, the amount of sleep we get can be just as important as diet and exercise.
Our sleep impacts our holiday experience.
We all know that sleeping well during the holidays will make them more enjoyable. Unfortunately for many of us, holidays and stress seem to go hand in hand. To cope, we may steal hours from our sleep to pack in all of the cooking, shopping, gift wrapping, parties, and family time. But even a night or two of short sleep can affect our health, mood, and well-being. And we will enjoy the holidays more if we can protect our sleep time, and may get more done if we aren’t tired from sleep deprivation.
How do we practice good sleep hygiene this holiday season?
Be mindful of what we eat.
Large, heavy meals make the body work harder to digest foods, contributing to fatigue. Carbohydrates, protein, and fat all promote changes in serotonin, the hormone that promotes sleepiness. And those sweet holiday treats can cause swings in blood sugar, with the inevitable “sugar crash” that follows adding to feelings of tiredness during the day. We can prevent these effects by replacing some of these foods with healthier options, like fresh fruits and vegetables, while saving some room for our favorite holiday treats. We can also drink water before eating, which will help us feel full and prevent us from overeating.
Be strategic with our naps.
Many of us look forward to that holiday nap and often point to turkey as the cause. But turkey isn’t the culprit-it’s the rich, processed foods that are making us feel tired. If a nap is needed, avoid taking it right after eating; this can cause heartburn and disrupt sleep. If you are someone who struggles with insomnia, naps should be avoided, as they can cause additional sleep disruptions. But a 15 to 20-minute nap can be a great way to recharge your battery during the busy holiday season, just make sure not to nap too late in the day. This can make it difficult to fall asleep at bedtime.
We all deserve a happy holiday!
The holidays are meant to be enjoyed, not endured. By using a few simple tools, sleeping well during the holidays can be the gift we give ourselves. And when we sleep well, we are more energized and present, making the holidays happier for our loved ones as well.