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Excitement from the holidays can disrupt good sleep habits

(HealthDay News) – Almost everyone has a memory of staying up too late on Christmas Eve as a child, trying to get a glimpse of Santa.

And sometime during the next 48 hours, you would pay the price, usually by dropping off to sleep in the middle of a meal or playing with your presents in the afternoon.

In 2003, the Gallup organization took a survey and found that 76 percent of Americans report losing sleep between Thanksgiving and New Year's Day.

About half of those people said they lose three or more hours of sleep each week.

"Add up five weeks, that's 15 hours or two nights of sleep," says Dr. Ellen Miller, an associate professor of medicine at Albert Einstein College of Medicine in the Bronx , N.Y.

Most respondents reported remembering the loss of a loved one (40 percent), financial worries (38 percent), over-scheduling (37 percent) and family issues (33 percent) as the leading stressors contributing to sleep loss.

A lack of sleep can have some unwanted consequences.

"Less sleep hampers the immune system and this is the time [of year] we're gathered together and running errands so colds are rampant," says Joyce Walsleben, former director of the New York University Sleep Disorders Center .

"We want to be in the best shape to fight things off," she adds. "Adequate sleep and nutrition are vital for that."

Holiday travel is the other big reason you want to get enough sleep this season. According to the National Highway Traffic Safety Administration, some 1,550 road deaths each year are attributable to driver fatigue.

The key to sweet dreams this holiday season is to stay as consistent as possible in terms of sleep, diet exercise and schedule, Walsleben says. Here are some specific ways to cut down on holiday stress and increase your zzzz's:

• Plan ahead. "Try not to leave all the shopping till the last minute," Miller says. That goes for entertaining as well. If you're the host, try to cook at least some of the food ahead of time and freeze it.
• Many workplaces have end-of-the-year deadlines. If you can help it, don't get caught in a work crunch just when you have holiday stresses to deal with as well.
• Don't overbook. "If you're going out to parties, don't accept every single invitation," Miller advises. "Be choosey."
• Eat and drink in moderation. "You don't have to eat and drink everything in sight," Miller says. Also, try to cut down on fatty foods and make sure you don't drink alcohol right before you go to bed. "Alcohol next to sleep is going to make sleep difficult," Walsleben warns.
• Keep exercising. In the Gallup survey, 44 percent of respondents said they reduced their workouts or stopped altogether during the holidays. It's also best if you can exercise earlier in the day, not right before you go to bed. Even better, exercising before a party will help keep your appetite down.
• Keep family-related stress to a minimum by reassessing which trips you're going to make or perhaps shortening them, Walsleben recommends.
• Drink a cup of coffee and take a nap before you plan to drive. "That 20 minute nap will keep you safe for another hour or so," Walsleben says. Also, make sure you have someone else in the car to help keep you awake and to share driving responsibilities.
• Finally, says Miller, if sleep problems continue into the New Year, seek help from your doctor.

On the Web

For more on sleep problems and possible solutions, visit the National Sleep Foundation.

SOURCES: Ellen Miller, M.D., Associate Professor of Medicine, Albert Einstein College of Medicine, Bronx, N.Y: Joyce Walsleben, former director of the New York University Sleep Disorders Center, New York City; November 2003 Gallup Organization survey
Author: Amanda Gardner, HealthDay Reporter
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