Continuing on this month’s topic trend of how to enjoy holiday gatherings and lessen potential stressors, we will be discussing some healthy holiday routines that you can try incorporating into your day-to-day life.
In previous blogs, we have discussed the Importance of a Sleep Schedule and how to Build A Better Sleep Routine. Sleep is vital in helping the body to reset itself so that it is ready to take on the challenges of the day. Without proper sleep, you may lack the needed cognitive and motor ability to accomplish various (sometimes common) tasks such as: driving a vehicle, typing an email or report, planning a schedule, cooking a meal, and more. Meanwhile, a lack of proper exercise contributes to different diseases such as heart disease and diabetes. Thus, it is important to try and create a good routine that can provide your body with the proper sleep and exercise that it needs.
Healthy Holidays Routines for Sleep
Avoid staring at screens of electronic devices right before going to bed. This includes things such as computers, cell phones, tablets, televisions, etc. You may have schedules you need to plan, or things to check off of your to-do list but you want to make sure that you protect your eyes and sleep by not being exposed to electronic screens so close to the time you go to sleep. The light that these screens produce lowers the body’s production of melatonin, which is the natural sleep hormone responding to darkness. Aim for at least 30 minutes of no exposure to electronic devices prior to sleeping. If you do have anything you need to do, try writing a list on paper so you can get back to it the following day while giving your eyes a break from the screen.
Don’t eat a big meal too close to your bedtime. With holiday gatherings, there are often feasts or big meals prepared for people to enjoy. Try to let there be a considerable amount of time between the “big family/friend meal” and your sleeping time. Consider having a healthy light snack if you get hungry before going to sleep.
Make your bedroom a ‘sleep-friendly’ environment at bedtime. Avoid bright lights, loud noises, and if possible, electronic devices. If you have light decorations set up in your room, you may want to consider turning them off prior to sleeping or dimming them (if that option is available). If you like listening to holiday music to help you sleep, consider having the volume be on low. Try and let your bed only be used for what it was made for. Excluding those with little to no mobility or whose conditions prevent them from easily leaving their beds, try not to eat meals, work, watch TV, browse through your phone, text/call, etc. while in bed. These things can cause your mind to go into “work-mode” thus conditioning your mind and body to see your bedroom as a place of work/activity rather than rest.
Healthy Holidays Routines for Exercise
Sitting Stretches/Exercises. If you are traveling long distances over the holiday, whether on the road or in the sky, take a look at our Scheduling New Fall Healthy Habits blog to see some things you can try out (if you have enough space) like tapping your foot or side twists. If you are a passenger in a car, you can even try meditating or practicing deep breathing techniques.
Walking. If the weather permits and you are able to, consider going on a slow, short post-meal walk. Moving around a little after eating can help aid in digression. Be mindful that this shouldn’t be a brisk walk but a slow one. Walking too quickly after eating can end up having adverse effects such as indigestion or acid reflux. Be gentle and careful while walking, and only do so if you feel comfortable enough. Also, be mindful while eating so you don’t overeat. Feel free to take a look at our blogs to see some helpful tips on mindful eating to help you avoid overeating at holiday gatherings: Creating a Healthy Relationship with Food and Enjoy Eating Mindfully.
Turn physical activity into play. Don’t think of exercising as only structured workouts. Exercising can include movements you make while dancing, shopping and carrying bags, hula hooping, playing with children (because they’re so full of energy) and more! Essentially, you can turn everyday events, like cleaning and sitting, into your own mini-exercise moments.
Overall, these are just some ideas you can take into consideration regarding your daily lifestyle.
Happy Holidays!
Feature Photo by Laura Chouette on Unsplash
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
Blessing Bolomope, Student Intern
B.S. Nutrition & Food Science – Dietetics
University of Maryland, College Park | 2020