Gear Up for the Holidays by Getting More Sleep Now

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We all know that in the Philippines, the start of the “-ber” months signals the beginning of the Christmas season. This holiday has the longest duration in the country and all the Christmas songs that start playing even before the Halloween is a good sign of this.

And since the holidays are also the biggest reasons why most of us lose a good amount of sleep, we’re here to help you out in finding ways how to get a good amount of zzz’s no matter how many parties and get togethers you might have scheduled.

Gearing Up for the Holidays

So how should you get ready for the upcoming holidays? Here are some tips:

1. Don’t wait ’til the last minute.

If you need to shop for gifts, send out cards, or deck the halls with boughs of holly, do it now. Or at least get started already. For some experts in doing a lot around the holiday season, mid-November is already pretty late for getting a lot of things done, but it’s still much better than having to do last minute everything by the start of December.

2. Create a schedule and stick to it.

Discipline is essential if you’re very busy. You may feel tempted to skip a few things on your sched, but if it will only come back to haunt and rush you, it’s not worth the hassle. Do it now if you already have it scheduled and then relish in the free time you could have if you’ve accomplished everything in advance.

3. Prioritize!

With just one body, two hands, two feet, and 24 hours in a day, it’s definitely impossible to do everything at once. Prioritize the tasks that needs doing and maybe delegate a few to someone else. If it’s a menial task, maybe your partner, assistant, or kids can already take care of it.

4. Don’t stress yourself out too much.

As the song goes, “whatever will be, will be.” Don’t fret if you still haven’t done a few things on your list. It might even help you realize if a task is worth doing.

5. Don’t miss a wink of sleep.

The holidays will mean a lot of late nights with the family, so bank on a few hours of sleep while you still can right now. This way, you won’t build a massive sleep debt by the start of the new year.

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These are just a few things that you can do to start gearing up for the holidays. Try them out and save yourself from the possible grogginess you could experience after the holidays.

Want to Look Smarter? Sleep More

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It’s no secret that sleep has a great effect on how you look. If you don’t get quality zzz’s, you’ll easily look tired and haggard. If you get to sleep more, you’ll most likely look nice and fresh. But did you know that getting enough sleep can also help you look smarter?

According to a study by the University of St. Andrews researchers, getting more sleep can actually make you appear more intelligent than your peers and even teachers because of the natural expression that they can make with a full night’s rest. The study notes that people with droopy eyes and a slight frown are perceived to be less intelligent by many. These are related to sleep because not getting ample zzz’s can definitely result in this facial expression in a person. So those who look alert with more open eyes tend to exude a more intelligent vibe to those around them.

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You might argue that all of these sound really circumstantial, but there’s more to the study, really. The researchers have collaborated on a trial with a team of researchers from the Swedish Karolinska Institutet. They took the participants’ photos after a full night of sleep and another after a night of restricted slumber. This resulted in the same individuals to have less openness of their eyelids, which made them appear to be less intelligent to other participants. So, in short, if you look sleepy and tired, you also look less intelligent.

The lead researcher of this study, Sean Talamas, explained why more sleep makes you appear smarter:

“People over generalise in judging those with droopy eyelids and a frown as being tired and having a low mood, both of which have a well-documented detrimental effect on cognitive performance.

“Therefore it should be no surprise that many of us find people who look less alert and who have a lower mood as less intelligent looking.”

So, if you’ll ever find yourself nearing a situation where you want to appear smarter, get some solid sleep the night before. This might just help you land a job, appointment, or a deal without a fuss.

How Drinking Lots of Water can Benefit Your Sleep

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You’ve probably heard it a million times before, but we’re saying it again: keeping yourself hydrated is important. With our bodies mostly made up of water, hydrating it is essential to ensure it functions properly. Being dehydrated can disrupt various bodily functions, especially brain functions. You might not think about it too much, but not drinking enough water can really harm your body.

This is why it shouldn’t come as a surprise that you also need to keep yourself hydrated to sleep better. Yes, you’ve read that right: the right amount of hydration can also help you get some quality zzz’s. How, though? Read below.

Keeping Yourself Well Hydrated can Bring Quality Zzz’s

The brain needs the body to be well hydrated, otherwise, it won’t be able to properly perform its duties while you’re asleep. It’s also a great pain being woken up in the middle of the night by a great thirst, as it will disrupt your zzz’s, leaving you with a poor night of sleep.

If you’re worried about your sleep being disrupted by having the need to pee in the middle of the night if you drink a lot, fret not. There are ways how you can avoid this. The trick here is to drink a large amount of water during the day. Don’t concentrate your water consumption in the evenings, especially before you go to bed because that’s a surefire way to disrupt your sleep just so you can pee.

With 3L being a good amount of water to consume on a daily basis, make sure to start your day by drinking a lot of water. You can start with a liter on your first hour up. This will also help wake you up and energize your body, readying you for the long day ahead. The remaining 2L shouldn’t be a problem to scatter all throughout the day. Also, don’t wait to get thirsty before you get some water to drink. Feeling thirsty is already a sign of dehydration, so make sure to avoid it by keeping a glass of water on hand as much as possible.

Now, you might be worried about having to go to the bathroom too much with such a large amount of water you’re bound to consume. Worry not about this because, really, it shouldn’t be a problem. While it can be a bit of an inconvenience, a lot of us go to the bathroom to pee for up to 8 times a day. Some, especially those who like to get well hydrated, might need up to 10 or more bathroom trips. It really shouldn’t matter because the call of nature is often caused by a wide variety of things. Sometimes you don’t even have to pee all that much, especially if you perspire a lot, but make sure to still drink lots of water to keep yourself hydrated.

How do You Know if You’re Well Hydrated?

The recommended 8 glasses or 3L of water a day is not a rule that you absolutely cannot break, but you should rely on the color of your urine to determine if you need to drink more or less. Your pee can come in a myriad of different colors and it can tell you what’s wrong with your body. The ideal color is a pale yellow, indicating that you’re well hydrated. If it’s already transparent, you might not want to down that glass yet as overhydration isn’t good for you as well. It might dilute and essential salts that can cause an imbalance in your blood, so make sure to not go overboard as well.

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Enjoy the Many Benefits of Being Well Hydrated

There are so many benefits of the simple habit of drinking lots of water, so you might want to reconsider your drink options every time you eat. Sugary and flavored drinks do not count as water, so make sure to just stick with water or even those sports drinks to get a good load of electrolytes, especially after perspiring.

By keeping yourself well hydrated, you’ll be able to help keep your body in tiptop shape and even sleep better. It’s definitely one of the easiest ways to keep yourself healthy, so don’t even think twice about drinking lots of water.

Surviving the First Workday after the Long Weekend

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On the morning after a long weekend or holiday break, the hardest thing to do is get out of bed to go to school or work. You’re surely still reeling from sleepiness by the moment you’ve stood up and worked your way out of the bedroom. If you’ve spent the long weekend going to bed in the wee hours and sleeping in during the day, you’re bound to feel groggy and sluggish the whole day. It’s what sleep deprivation and a messed up sleep schedule can do.

So, how do you survive this day? Here are some tricks.

1. Get some sun.

If you’re feeling really sleepy, go outside a bit and enjoy some sunshine. The light and warmth of the sun will help wake you up and tell your body that it’s already day time, so you have to be fully awake.

2. Eat breakfast.

Grabbing a nice hot meal in the morning is also a good way to tell your body that it needs to wake up now. It will also help power you up and give you energy for the day.

3. Time your meals.

Make sure to eat on time so you can set your circadian clock accordingly.

4. Don’t drink anything with caffeine later than 3 pm.

Caffeine could stay in your system for a couple of hours and that can rob you of your chance to get sleepy early tonight. Skip the afternoon cup of coffee or the large soda after 3 pm.

5. Take a nap.

If you’re already trying too hard to keep your eyes open after lunch, take a 20-minute power nap. Make sure to do it before 2 pm, though, so it won’t affect your sleep tonight.

6. Drink lots of water during the day.

Keeping yourself hydrated during the day time will help you stay awake, energized, and alert so make sure to drink lots of water the next day you’re back at work or school. It’s also a great way to rehydrate and get your body back in track after staying out on All Saints’ Day or after long hours of traveling.

7. Go to bed on your regular bedtime.

Since you’ll need to reset your sleep, you don’t want to go to bed too early as that might only result to oversleeping. Hit the hay at your regular bedtime so you can set your Circadian rhythm again to your usual schedule.

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These are just a few ways how you can survive your first day back at work after a long weekend. We hope you find it useful in powering through the day!