Miya Pearson
Christmas Eve is a night of excitement and anticipation, but it can be difficult to sleep with all the festivities and preparations. Whether you're an adult or child, there are many reasons why you might find yourself tossing and turning. Luckily, there are plenty of tips and tricks to help you get a good night's sleep before the big day. From staying busy during the day to creating a calm environment in the evening, you can make sure you're well-rested and ready to enjoy the magic of Christmas.
What You'll Learn
Avoid caffeine and sugar
Caffeine and sugar are two of the most common culprits when it comes to disrupted sleep. Caffeine is a central nervous system stimulant that increases alertness and energy. It does this by blocking adenosine, a sleep-inducing chemical. The effects of caffeine can last anywhere from 2 to 12 hours, so it's best to avoid it at least 8 hours before bedtime. This means that if you're planning to go to bed at 10 pm on Christmas Eve, you should avoid caffeine after 2 pm.
Caffeine is found in many foods and drinks, including coffee, tea, chocolate, and energy drinks. Opt for decaffeinated versions of these or choose herbal tea, which is naturally caffeine-free. You can also try a warm glass of milk, which contains tryptophan, a sleep-inducing amino acid.
Sugar can also disrupt sleep by causing spikes and drops in blood sugar levels, triggering the release of hormones like adrenaline and cortisol, which can lead to anxiety and irritability. It can also affect your body's natural sleep-wake cycle, making it harder to fall and stay asleep. So, along with caffeine, it's best to avoid sugary foods and drinks close to bedtime.
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Plan ahead
Planning ahead is a great way to help you wind down at night. Here are some tips to help you prepare for Christmas Eve and get a good night's sleep.
Get organised
Try to get all your Christmas presents bought and wrapped, and complete other pre-Christmas tasks like food preparation or cleaning, in advance. That way, you can stick to your normal bedtime and give yourself plenty of time to wind down.
Avoid excess sugar and caffeine
Avoid excess sugar and caffeine in the hours before bedtime. Too much sugar can cause you to wake up during the night and make it harder to fall asleep. Caffeine stays in your body for four to six hours and can make it very difficult to fall asleep.
Wind down
Keep your evening relaxed and calm. Take a warm bath, put on your Christmas pyjamas, and have a warm festive drink (but avoid caffeine and alcohol). Listen to soothing music, light some scented candles, and dim the lights.
Get ahead of the cooking
If you're hosting Christmas dinner, don't leave the prep until the last minute. Peel your vegetables and store them in a sealed container in the fridge overnight.
Declutter your room
A tidy room can help you feel more relaxed. A tidy space may also eliminate unwanted chores on Christmas morning, giving you more time to enjoy the festivities.
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Follow your regular bedtime routine
Sticking to your regular bedtime routine is one of the best ways to ensure you get a good night's sleep before Christmas. Your body clock knows when it's time for bed, so trying to stay up late or go to bed early can disrupt your sleep.
Go to bed at your usual time and do all your normal pre-bedtime rituals. If you usually read, meditate, or take a warm bath before bed, stick to this routine on Christmas Eve. Going through your usual routine will signal to your body that it's time to wind down and go to sleep.
If you're feeling particularly anxious, you could try some relaxing activities such as taking a warm bath, putting on your pyjamas, having a warm drink, or watching a Christmas movie. You could also try some soothing music, low lighting, and quiet activities to help you relax before bedtime.
It's also important to avoid certain foods and drinks. Try to avoid excess sugar and caffeine in the hours before bedtime, as these can make it harder to fall asleep and increase the likelihood of waking up during the night. Instead, opt for foods containing sleep-inducing amino acids like tryptophan, which is found in milk.
Finally, make sure your sleep environment is suitable. Sleep in a dark, quiet, and temperate room. If you're staying with relatives and this is difficult to achieve, consider bringing an eye mask and earplugs. Reducing outside light and noise can make it much easier to fall asleep.
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Create a calm environment
Creating a calm environment is essential to getting a good night's sleep the day before Christmas Eve. Here are some tips to help you achieve that:
Declutter your space
A tidy room promotes a tidy mind. Before going to bed, take some time to declutter your bedroom. This will not only eliminate unwanted chores on Christmas morning, but it will also help you feel more relaxed and organised. A calm and peaceful environment can help you unwind and signal to your mind that it's time to wind down and prepare for sleep.
Light some scented candles
Scented candles can create a sense of calm and change how you feel. Opt for calming scents like lavender, chamomile, or peppermint to fill your room with soothing aromas. These scents can help slow down your mind and ease you into a state of relaxation, making it easier to drift off into a peaceful sleep.
Play soothing music
Soft, calming music can be a great way to create a relaxing atmosphere and slow down your mind. Listen to classical music, ambient sounds, or gentle lullabies to drown out any external noises and create a peaceful backdrop for sleep. Focus on the music and let it carry you away from any excitement or worries that might be keeping you awake.
Use heavy curtains or eye masks
Block out any unwanted light by investing in some heavy, light-blocking curtains. Alternatively, a snug eye mask can be a festive and fun way to ensure total darkness. This is especially useful if you're trying to sleep during the day or in a bright room. Darkness is a natural signal to your body that it's time to rest, so creating a dark environment can help promote sleepiness.
Limit screen time
Blue light emitted from electronic devices can disrupt your sleep by interfering with the production of melatonin, the hormone that regulates sleep. Try to limit your screen time, especially an hour before bedtime. If you can't avoid screens completely, consider lowering the brightness or using a screen protector to reduce blue light exposure. Instead, opt for listening to an audiobook or podcast, or reading a book to help you relax and unwind.
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Limit screen time
Limiting screen time is a great way to ensure you get a good night's sleep before Christmas. The blue light from electronic devices can disrupt the production of melatonin, the hormone that regulates sleep. This can cause trouble sleeping, so it's best to avoid screens an hour or two before bedtime.
If you can't cut out screens completely, try lowering the brightness or using a special screen protector to reduce blue light. You could also listen to an audiobook or podcast instead of watching TV or scrolling through social media.
Sticking to a regular bedtime routine is also important for a good night's sleep. This includes activities such as reading, meditating, or taking a warm bath before bed. Following the same routine each night signals to your body that it's time to wind down and go to sleep.
Another way to limit screen time is to create a relaxing sleep environment. This includes soft and dim lighting, such as fairy lights or candles, and soothing music. You can also try burning a sweet-scented candle or using aromatherapy to create a calm and relaxing atmosphere.
Finally, it's important to avoid caffeine and sugar before bed. Caffeine can stay in your body for up to 12 hours and disrupt your sleep, while sugar can make it harder to fall asleep and increase the likelihood of waking up during the night. Instead, opt for sleep-inducing foods and drinks such as warm milk, herbal tea, or snacks containing tryptophan.
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Frequently asked questions
There are a few things you can try. You could tire yourself out by waking up extra early on the day before Christmas Eve and staying active throughout the day. You could also try to distract yourself by helping family and friends with their Christmas preparations, or by reading a book or listening to music.
It's important to stick to your normal bedtime routine as much as possible. This might include brushing your teeth, reading a book, or having a warm drink. You could also try taking a warm bath, doing some light stretching, or listening to soothing music.
Try to avoid consuming too much sugar or caffeine, especially close to bedtime. It's also best to avoid looking at screens or bright lights, as these can disrupt your sleep. Instead, try to create a calm and relaxing environment by dimming the lights and playing some soothing music.
