While a vacation is a time of relaxation, stress may not ease as soon as the vacation begins. Expectations about the holiday can put pressure and even stressful work issues may revolve in the mind despite the holiday.
In our previous story, brain researcher Katri Saarikivi shared tips on how to holiday for the stressed. If possible, on a summer vacation you should be completely lazy and do nothing.
Read more: Brain researcher tells how stressful for the stressed person on holiday - one sign already indicates too heavy a load
Saarikivi also emphasizes the importance of sleep on holiday.
- One thing that has been talked about a lot in recent years, but which is still too little for many people of working age, is sleep.
Adequate sleep improves brain health in many ways and brightens thinking.
- Sleep is the number one thing to invest in. During sleep, the brain cleanses itself, information is organized, and decisions are made even better when you are able to exercise them during sleep.
We’ve put together a number of sleep tips in the past that are worth keeping in mind while on vacation.
10 tips for better sleep
Professor Markku Partinen, Research Director of Helsinki Uniklinika, told IS earlier that the quality of sleep can be improved with the right kind of exercise. Daytime activity and exercise make it easier to fall asleep. Partinen recommends moving in the evening as well. For example, a walk between 6pm and 8pm works well.
Read more: 5 things that make it easy to fall asleep - one mistake you shouldn't make
2. Cool the room
You can cool the room by keeping the windows open or purchasing an air source heat pump. If the bedroom temperature is above 27 degrees, falling asleep is difficult.
3. Minimize light
Dim the lights before going to bed and use blackout curtains if necessary. The more light there is, the less melatonin is excreted in humans.
4. Improve rhythm
Try to live for two weeks so that you wake up and go to bed at the same time every day. The throw must not exceed one hour. The duration of a night’s sleep is longest when you go to bed when your body temperature drops between 10pm and 9pm. If possible, do not take naps during the day.
5. Stick to your rituals
Rituals also help with falling asleep. Always try to do things the same way, even if you’re on a summer vacation trip.
6. Shut down the phone and computer
The blue light on the devices invigorates because it inhibits the production of the sleep hormone melatonin.
7. Eat and drink well
Eat a light evening meal a couple of hours before bed to keep your blood sugar from dropping too low at night. Do not use too much caffeine products. If you drink coffee or tea, enjoy your coffee no later than four hours before bedtime.
8. Avoid alcohol in the evening
While many enjoy the summer with a glass of wine or a mug of beer in their hand, you should be careful with alcohol. Three or more servings of alcohol in the evening, and the quality of night's sleep deteriorates considerably. Alcohol also causes nocturnal awakenings.
9. Minimize stress
Take 5 to 10 minutes to write down the things that bother you. Lastly, before going to bed, you should tune your brain into positive thoughts. Also, don’t stress about insomnia - sleeping doesn’t have to be accomplishment.
10. Observe your life and sleep
Can you live up to your values even if you suffer from insomnia? You might want to attend a buddy meeting in the evening, even if you’re afraid of insomnia. It is also a good idea to monitor your sleep by keeping a sleep diary. Record what you did during the day and how well you slept.