Carolina Ramuski’s Post

Why Saying ‘No’ Can Save Your Sleep This Holiday Season🎄 The holiday season is filled with opportunities—parties, gift exchanges, family dinners, and endless commitments. It’s tempting to say “yes” to everything, but here’s the reality: trying to do it all can leave you exhausted, stressed, and struggling to get the rest you need. Sometimes, the best gift you can give yourself is the word no. Protecting your sleep doesn’t make you less festive—it makes you more present and energized for the moments that truly matter. Here’s how to navigate the season with balance: 1. Prioritize: Choose the events and activities that bring you the most joy or align with your values, and gracefully decline the rest. 2. Set boundaries: Let loved ones know your limits. For example, commit to leaving evening events early to wind down properly. 3. Replace guilt with gratitude: Saying “no” isn’t selfish—it’s self-care. Appreciate the time you’ve gained to rest and recharge. 💡 Remember: a well-rested you is a happier, healthier you. By being selective with your commitments, you’ll feel more connected and less drained throughout the season. 🙋 How do you protect your time and energy during the holidays? Share your strategies in the comments!

It’s a season of joy, togetherness, and celebration, but it can also be a time when sleep quality gets overlooked. Late-night parties, holiday stress, and travel can disrupt your routine, leaving you feeling fatigued and making it more difficult to enjoy the season. Why is prioritizing quality sleep important during the holidays? 🛌 Strengthens your immune system – Sleep helps your body fight off colds, flu, and other seasonal illnesses. 🧠 Improves focus and memory – Restorative sleep enhances brain function, helping you stay sharp for holiday tasks and socializing. ❤️ Boosts emotional well-being – Sleep regulates mood and helps manage holiday stress and anxiety. 🍪 Keeps cravings in check – Lack of sleep increases hunger hormones, making it harder to resist holiday treats. ✨ Sustains your holiday energy – You’ll have more stamina to enjoy festivities with loved ones. Let’s make the holidays restful and cheerful. Prioritize rest, and you’ll be ready to take on everything the season has to offer. Read Our Blog: https://lnkd.in/etxqUibS #SleepTips #HealthyHolidays #RestAndRecharge #HolidayWellness #SleepEdu #RespiratoryEdu

Give yourself the gift of quality sleep this Christmas! 🎁💤 As we approach the festive season, it's tempting to burn the candle at both ends. But remember, prioritising sleep is crucial for avoiding burnout and maintaining peak performance. Here's why sleep should top your Christmas list: 1. Recharge your mental battery 🧠 2. Boost your immune system 💪 3. Enhance decision-making skills 🎯 4. Improve emotional resilience 😌 Don't let the holiday hustle rob you of rest. Instead: ✅ Limit working to at least 90mins before bed ✅ Stick to a consistent sleep schedule ✅ Create a relaxing bedtime routine ✅ Keep your bedroom a haven for quality sleep By prioritising sleep, you'll enter the New Year refreshed, rejuvenated, and ready to tackle new challenges. Remember, sustainable high performance isn't about constant grinding—it's about strategic recovery. This Christmas, give yourself permission to rest. Your 2025 self (and your team) will thank you. 🤯😴 If you’re struggling with switching off or sleeping throughout the night, I can help you. Just reach out or book a call with me to discover how… ➡️ https://lnkd.in/ei-4qVgd 🗣️ I also provide sleep talks and clinics for Organisations Wishing you a restful and restorative holiday season! 🎅🏼🌟 #ExecutiveWellbeing #SleepForSuccess #ChristmasWellness #AvoidBurnout

Sleepless This Holiday Season? Sleep Tips for the Holidays The holiday season is here—a time for cozy nights, joyful gatherings, and maybe a little extra stress sneaking into your evenings. But if you’re lying awake at 3 AM, staring at the ceiling instead of restful dreaming, let’s talk about what’s keeping you up. Sleep isn’t just about feeling rested; it’s a cornerstone of good health. Without it, we’re more forgetful, frazzled, and less able to savor the season.  So, what’s stealing your rest? Here are five common culprits 😧    Stress and Worry From holiday to-do lists to end-of-year deadlines, stress can send cortisol levels soaring, keeping you wired when you should be winding down. 🍸  Food and Drinks That second glass of wine or late-night chocolate indulgence might feel festive but can wreak havoc on your sleep cycle. Caffeine and sugar are sneakier than the Grinch! 🎢  Hormones on a Rollercoaster Hot flashes, night sweats, and fluctuating hormones can disrupt sleep, especially for women in midlife. Be mindful of what triggers your symptoms, and avoid those triggers. 💊  Medications and Health Issues Everything from allergies to blood pressure meds could be interrupting your sleep. And those late-night bathroom trips? Another sleep stealer. 🛌  Bedtime Habits Scrolling through your phone or binge-watching holiday movies in bed? Bright screens and cluttered rooms make it tough for your brain to shift into rest mode. This season, give yourself the gift of better sleep. Dim the lights, skip the midnight snacks, and create a calming bedtime ritual. You deserve nights filled with restful dreams and days brimming with energy to enjoy the magic of the holidays. Here’s to sleeping tight and waking bright—happy holidays! Tag a friend who needs to see this message.  #SleepWell #HolidayHealth #RestfulNights #BrainHealth 

Yesterday was one of my most dreadful mornings in the last 10 days. The whole point of going to bed at night is to wake up Rested and Energised the next day. Think about how despondent one has to be to wake up tired, only to sleep again. This is exactly what I felt yesterday. Today marks day 10 of my #75HardProductivityChallenge and I am happy to announce that I’ve crushed all my 6 tasks in these 10 days but to be honest, I haven’t been the most efficient throughout. Relying on sheer willpower alone won’t cut it for the long haul. I need more energy to perform my tasks efficiently, and It does not mean I’ll be sleeping for 8 hours every day, but rather having a good sleep for whatever amount of hours that I sleep for. My sleep has less to do with how I go to sleep or at what time, rather it is affected more by the lifestyle choices I make when I am awake. There will be times when I have to work till 3 in the morning, and there will be times when I may have to travel overnight and might have to stay awake for a longer while but these choices are the least of the determinants in the quality of sleep that one has. For now, I just have to be mindful and monitor my every lifestyle choice I make each day. After all, How I do anything, is how I do everything.

Beating December party fatigue: tips for staying energised. Silly season is upon us! Here are a few quick wins to get you through. 1. Prioritise sleep • Probably the last thing you think you’ll manage but the most important. Try and make your bedtime ritual solid even if the hours of sleep won’t be as much as you would have liked. 2. Eating and drinking hacks • Alternate water with alcoholic drinks or load up on hydration before or after events. Eat nutrient dense food before big dinners to reduce hunger if you’re worried about overeating. 3. Keep moving • Gentle exercise such as walking or yoga can boost energy levels and ease tension. 4. Set boundaries • Avoid overcommitting yourself by limiting your engagements and scheduling rest days… if possible! 5. Manage stress • Practise mindfulness techniques like deep breathing or meditation. Stick to a budget to avoid financial strain. 6. Opt for meaningful socialising • Choose the gatherings that matter to you. 7. Plan recovery days • Dedicate time to relax and pamper yourself after parties, such as having a warm bath or reading a book. 8. Get sunlight • A bit of light on the eyeballs is scientifically proven to uplift even the foulest of grinch drenched moods. 9. Moderate indulgence • Limit alcohol and sugary foods to avoid energy crashes and stay balanced. 10. Focus on joy • Let go of guilt about skipping events or over indulging and focus on the moments that truly bring you happiness!

How to Enjoy Late Nights Without Wrecking Your Sleep🎉 Friday nights are for fun! Whether you’re out with friends, hosting a holiday party, or cozying up for a movie marathon, staying up late can feel like the perfect way to celebrate the end of the week. And guess what? Your sleep can handle it—with a little balance. Your body loves routine, but it’s flexible enough to enjoy occasional late nights without major disruption. The key is to enjoy the moment while giving your sleep a gentle nudge back on track. Here’s how to make the most of your Friday night and wake up refreshed: 1. Soak up sunlight tomorrow: Morning light resets your internal clock and helps you feel energized, even after a late night. 2. Hydrate and nourish: Keep your energy up with water and balanced snacks to avoid feeling drained the next day. 3. Relax about the schedule: Life is meant to be enjoyed. One late night won’t ruin your rhythm—just focus on getting quality rest when you can. 💡 Remember, it’s about balance, not perfection. Celebrate, laugh, and embrace the joy of the weekend—it’s all part of a healthy, happy life. 🙋 Are you a “sleep in Saturday” kind of person, or do you rise with the sun no matter what? Share your weekend sleep style below!

The holidays should be a time of joy and togetherness, but sleepless nights can quickly turn that cheer into stress and irritability. If you’ve ever snapped during a holiday gathering or struggled to keep up with the festivities, it might be time to prioritize your sleep. Our blog offers simple and effective ways to stay rested, energized, and ready to enjoy the season. Don’t let exhaustion steal your holiday magic! #QDMEjournal #SleepHealth #HolidaySeason #BetterSleep #QualityDME

8 Reasons You Need Enough Sleep This Festive Season The festive season is full of excitement—parties, gatherings, and late nights. But while you’re having fun, don’t forget one of the best gifts you can give yourself: enough sleep. Here’s why you need it: 8. Boosts Your Immune System Sleep helps your body fight off colds, flu, and other illnesses common during this time. 7. Keeps Your Energy High Sleep restores energy, so you enjoy the celebrations without feeling exhausted. 6. Improves Your Mood Proper rest prevents irritability and stress, keeping you happy and calm. 5. Sharpens Your Mind Sleep enhances focus, memory, and decision-making—essential during festive activities. 4. Controls Your Appetite Poor sleep triggers cravings for unhealthy foods, while rest helps you eat smarter. 3. Prevents Weight Gain Adequate sleep supports metabolism, keeping festive weight gain in check. 2. Protects Your Heart Good sleep reduces the risk of heart issues caused by stress. 1. Reduces Burnout Sleep recharges you, ensuring you’re ready to embrace the new year. Make sure you prioritize Sleep: . Aim for 7-8 hours of rest nightly. . Avoid Tv screens before bed. Celebrate better, rest smarter! #RoseSpecialistHospital #RoseDiagonostics #RoseWellnessHub #HealthTipsForTheDay

Are you tired just 𝘵𝘩𝘪𝘯𝘬𝘪𝘯𝘨 about the holidays? Between late nights, endless to-do lists, and festive indulgences, it’s easy for sleep to take a backseat. But it doesn’t have to! To help you navigate the holiday season, I’ve put together a 20-point checklist to keep your sleep on track before, during, and after the festivities! Here’s a sneak peek at a few tips from the list: 📝 Before the holidays: 👉 Decide on your non-negotiables for sleep (e.g., minimum hours). 🍹 During the holidays: 👉 Follow the “one-for-one” rule with alcohol—one non-alcoholic drink for every alcoholic beverage. 😴 After the holidays: 👉 Plan at least one “do-nothing” day to fully recharge. Swipe through the carousel to explore more tips! For the full checklist and monthly updates, sign up for my newsletter. Let’s make this holiday season restful and joyful! 🌟 ----------------------------------------- 💥 I'm Dr. Els van der Helm 🎤 Keynotes, training, video content, and consultancy I write about leadership, productivity, and my favorite topic: sleep. Want to read more? 🔔 Ring the bell on my profile 🔝 Follow me 👉🏽 Sign up for my newsletter: link up top 🔝 #sleep #wellbeing #health #tips #stress