Supporting Sleep Over The Holiday Period

One of the great things about the holiday season is all the food, drink and socialising. But, sometimes that can be one of the tough things, too! Sleep cycles get thrown out, acid reflux from all the mulled wine keeps you up at night and overstimulation can lead to a busy mind at night. Here are some ways to gently support your sleep over the holidays.

Problem & Solution - What To About Acid Reflux From Alcohol Is Keeping You Up

Acid Reflux Support:
Sleep with your head elevated by 6 inches. Aim for your last meal to be about 3 hours before bed wherever possible.

Avoid/Reduce food associated with the reduction in esophageal sphincter pressure:

  • Chocolate 

  • Coffee

  • Alcohol

  • Carminatives – peppermint, spearmint

  • Citrus juices 

  • Tomato products 

  • Fried fatty foods

I fully appreciate that avoiding alcohol and fatty foods like cheese and pastries is a big ask over the holidays so you could instead use a digestive enzyme to support digestion and acid reflux. Find one here.

Additionally, using a supplement called slippery elm can be really helpful with acid reflux as it helps to coat the digestive lining. Find one here.



Problem & Solution - supplements and herbs for a busy mind keeping you up at night

All that socialising, wondering about what your co-worker meant at the work Christmas do and endless to do lists can get in the way of drifting off to sleep. I’m naturally a terrible sleeper so I have plenty of tricks up my sleeve to help support a busy mind at nighttime!

  • Bedtime Snack - having a balance snack of proteins/fats and carbs helps to support your blood sugar throughout the night as well as sleepy hormones like melatonin. Try some oat cakes with hummus and cheese, fruit and nuts or a smoothie with some protein powder

  • Theanine - Theanine is an amino acid involved in the production of GABA and Dopamine, it is one of my favourite supplements to use in my clinical work as it can be so helpful with calming a busy mind. Find a supplement version here.

  • Cherry Juice - Tart cherry juice has been shown to be supportive with creating melatonin which helps you fall asleep. Try drinking some about 20 minutes before bed. This is the product I use in my clinic work.

If you’re ready to take the next step in your health journey, I’d love to help. Book a free discovery call to explore how we can work together one-to-one, or kickstart your wellness goals with my 4-week meal plan, designed to make healthy eating simple and delicious.

Michaella Mazzoni