Having Fun and Good Health Through the Holidays - Sleep and Stress

Did you know that stress creates inflammation that will make it harder to maintain a healthy weight?

Did you know that sleep deprivation alters hormones that make you want to eat more?

You hopefully are continuing to pay attention to your eating and exercise habits during this holiday season. Remember exercise does not have to mean going to the gym and eating well does certainly not mean going on a “diet.” Finding ways to incorporate movement each day and choosing to nourish yourself with real, delicious food can definitely be continued throughout the holiday season.

But also remember, that there are other choices that you can make that will support healthy eating and exercise choices as well as help to maintain a healthy weight throughout the holiday season.

Don’t forget to get enough sleep and find ways to incorporate some stress management practices into your days.

We often minimize the impact stress has on our weight. But particularly, during the holiday season managing stress can have a big impact on ending the year feeling great!

Try these tips to manage your stress during the holiday season.

1. Get enough sleep. Most adults require about 8 hours of sleep each night for good health. Lack of sleep is a stressor on your body that you don't need when life is extra busy.

2. Make time for yourself. Take at least a few minutes each day to rest and rejuvenate. Time to de-stress will help you manage all that is on your calendar.

3. Have fun! The holidays should be fun. When you don't add fun, all you must do may feel overwhelming.

4. Nourish your body well. Feeding your body the nutrients it needs (lean protein, fruits and vegetables, healthy fats and whole grains) helps to better cope physically and emotionally with the sources of stress in your life.

5. Move your body. Physical activity increases endorphins - the feel good neurotransmitters in your brain.

6. Breathe. By simply stopping and taking a few deep breaths you will feel a calm in your body and in your mind. Whenever things seem like too much - stop and just breathe

How can you get enough sleep each day?

Making sleep a priority is the first step. It often feels like there simply isn’t enough time in the day and adding another hour for sleeping may not feel like an option. But remember that not getting enough sleep not only is bad for your health it means you are less productive and more stressed. Follow these steps to increase the quantity and quality of your sleep.

1. Calculate how many hours you want to sleep, what time you need to get up and then decide what time you must be asleep. Work back from the time you must be asleep and specify the time you will get ready for bed.

2. Make your bedroom dark and cool.

3. Don't watch TV or use technology in bed.

4. Read before going to bed if it helps you relax.

5. Take a warm bath.

6. Minimize caffeine intake all day and avoid caffeine in the afte
oon and evening.

7. Exercise every day and early in the day.

8. Don’t take in a lot of fluids in the evening.

9. If your mind is busy, write down your thoughts and put them aside.

10. Practice meditation and relaxation breathing.

Taking one day at a time, getting adequate sleep and incorporating stress management practice you will have a healthier and happier holiday season.