Advertising
Advertising

5 Ways To Stay Positive During Holiday Madness

5 Ways To Stay Positive During Holiday Madness

With Christmas around the corner and the holiday season looming large, it’s not uncommon for some of us to feel like the Grinch who hates Christmas for it’s a maddening time indeed. From skyrocketing expenses to that dreaded annual lunch with the family, one-too-many parties and those pounds that keep piling on – for some of us, the holiday season is not the time to be jolly and what you need to realize that it’s okay. Here are five way to keep positive during the holiday madness with the firm remembrance in mind – this too shall pass!

Gifts Are Not About One-Upmanship

With the whole world seemingly in malls trying to buy the best of the best when it comes to Christmas gifts; it’s natural to feel the pressure to give the best gifts ever this holiday season. Try and remember what it’s all about – material worth isn’t supposed to color the holiday season green!

The best gifts are not about how expensive they are, rather how thoughtful they are. Put a little care behind the gifts you choose and gift something someone really needs. Or make some DIY gifts if you like – friends and family would really appreciate the love and care you have put behind making something from scratch. It could be that famed brownie recipe of yours, or some lovely knitting that only can do. A gift from the heart would mean far more than just another gift hurriedly picked off laden market shelves.

Advertising

Happy Photos Do Not Equal Happy Families

There’s always going to be that one family who sends you picture-perfect family portraits for holiday greetings year after year – and if this is a year that you or your family are in turmoil – those happy, smiling faces have the power to wound. Don’t let it hurt, and remind yourself not to be jealous. No family is perfect or problem free. What they might have is a gem of a photographer. Or an excellent stylist…

A photo does not capture the essence of a family or the troubles brewing in it – it’s just the best foot forward by someone keeping up appearances.

Don’t Let Your Weight Weigh You Down

Christmas and the holiday season mean indulgence. The patisseries overflow with goodies, as does your grandma’s kitchen. And sometimes, those muffins you indulged in do leave you with a muffin top!

Advertising

Dress to please yourself, its cold outside and so layer up in lovely sweaters, ponchos, shawls and coats. Think the 70s, sparkly oversized sweaters with solid yoga pants paired up with stunning heels can make you look gorgeous in a laidback way. And no one will notice those unsightly pounds you have been worried about. There’s always time to jog and slog post the holidays!

Alone Should Not Equal to Lonely

Feeling depressed because everyone has somebody for the holiday season, except you? Well, think of it this way – it’s better to be alone in an empty room, than being lonely amidst a group of people.

Don’t stay alone at home with dark thoughts; go to that office get-together or that building party. Go out and meet people and you might just find a special someone to make the holidays all the more magical. Or stay alone at home, if that’s what you would like to do.

Advertising

Overwhelmed? It’s Okay to Say No

We are all not made to be social butterflies. Some of us love the general hubbub of the holiday madness, but some of the more introverted lot start to feel overwhelmed at the invitations and the counter-invitations.

The holidays are a time to be thankful for what we are, have and can freely give. If all the partying and the eating are making you tired in mind, body or soul – it’s time to take a step back. Go for a walk, or volunteer at the shelter, or simply give away what you can spare to charity – helping others will make you feel good about yourself.

This holiday season; remember to do what you most want to do to celebrate the end of a year. It’s your yearend too; breathe in 2017 in peace and joy.

Advertising

Featured photo credit: LevelUpMovement via blog.levelupmovement.com

More by this author

Rima Pundir

Health, Wellness & Productivity Writer

Stiff Muscles Make You Feel Sick Often: 8 Natural Muscle Relaxers You Can’t Miss When You Drive And Don’t Drink Enough Water, It’s As Dangerous As Drunk Driving Having A Glass Of This Drink Before You Sleep Can Burn Your Fat Insanely Fast How Common Language Can Help You Strengthen Your Friendship Introducing 13 Useful Free Apps For you To Install Today

Trending in Lifestyle

1 The Ultimate Guide to Help You Sleep Through the Night Tonight 2 Why Am I Exhausted? The Real Causes and How to Fix It Forever 3 60 Small Ways to Improve Your Life in the Next 100 Days 4 42 Practical Ways To Improve Yourself 5 How To Be Successful In Life? 13 Tips From The Most Successful People

Read Next

Advertising
Advertising

Last Updated on October 16, 2018

The Ultimate Guide to Help You Sleep Through the Night Tonight

The Ultimate Guide to Help You Sleep Through the Night Tonight

It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

Why you can’t sleep through the night

The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

Advertising

Stress

If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

Exposure to blue light before sleep time

We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

Eating close to bedtime

Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

Rule of thumb: eat 3-4 hours before bedtime.

Advertising

Medical conditions

In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

The vicious sleep cycle

The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

Here’s an example of a bad sleep pattern:

You get a bad night’s sleep
–> You feel tired and stressful throughout the day.
–> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
–> You can’t sleep well (again) the next night.

    You can imagine what could happen if this cycle repeats over a longer period of time.

    Advertising

    How to sleep better (throughout the night)

    To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

    1. Take control over the last 90 minutes of your night

    What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

    Here are a few suggestions:

    • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
    • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
    • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
    • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
    • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

    2. Eat the right nutrients (and avoid the wrong ones)

    What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

    • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
    • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
    • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
    • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

    3. Adjust your sleep temperature

    Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

    Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

    Advertising

    Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

    Sleep better form now on

    Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

    I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

    As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

    Featured photo credit: pixabay via pixabay.com

    Reference

    Read Next