Have a happier holiday with good sleep habits
Whether you’re decorating, planning menus, standing in line at the post office or shopping for gifts, the holidays often bring additional stress — even without a pandemic and supply chain issues in the background.
“Prioritize and try to plan way ahead,” advises Dr. Sarah Hussain, DSM, sleep and family medicine specialist and medical director of the Kettering Health Sleep Center at Sycamore Medical Center. “That extra stress affects everything you do — including your sleep.”
Lack of sleep leads to fatigue, irritability and grogginess. Even during the busy holiday season, it’s crucial to care for yourself by incorporating rest.
‘Prioritize and try to plan way ahead. That extra stress affects everything you do — including your sleep.’ Dr. Sara Hussain, DSM
Sleep and Family Medicine Specialist
How much sleep is enough?
Dr. Hussain recommends aiming for 6-8 hours of sleep to feel refreshed. She also advises not to underestimate the power of a quick nap. “Taking 20-30 minutes to refresh gives you more energy, boosts your mood, and helps you be more present to enjoy the time you have with family and friends.”
In addition to sleeping
enough, it’s important to get good quality sleep. “During the holidays especially, we tend to eat a lot more rich foods and consume more alcohol and caffeine,” Dr. Hussain says. “What we eat can have a major effect on our sleep quality.”
Also, don’t ignore exercise. Although it can be hard to carve out the time for a full workout, simply performing some physical activity to get the heart rate up and produce endorphins can help you sleep better. Just make sure you exercise more than two hours before bedtime, so you don’t disrupt your sleep cycle.
The importance of routine
Establishing a sleep routine is crucial. “A lot of us tend to slack off on the weekends, staying up late and getting up late,” Dr. Hussain says. “But if you can keep the same daily routine even on the weekends, it can really make a difference.”
Dr. Hussain recommends making your bedroom comfortable and conducive for good sleep. Establish that the bedroom is only for sleeping and make sure it is cool, quiet and dark. Avoid stimulation before bed, like television or electronic devices.
One of the most common sleep challenges, Dr. Hussain says, is struggling to calm the mind. “We have to learn to stop worrying, shut the mind down and relax.”
If lack of sleep is interfering with your daily routines, Dr. Hussain suggests you consider an evaluation with a sleep specialist.
“Sleep disturbance can affect your day-to-day function, from your relationships to your work efficiency to your mood,” she says. “When you’re well-rested, everything else falls into place.”