Holiday Sleep Disorders
December 13, 2008 by rainier
Do the holidays leave you feeling rested? Or are you tired from all the extra stuff — the parties, the running around, the shopping, the extra commitments?
Sleep can become a problem during the holiday season. Why?
* Maybe you’ve got more on your social calendar.
* Maybe you’ve got to squeeze in shopping between work and family time.
* Maybe you’ve got unresolved issues with family members you’ll be seeing at the holidays — the worry and stress can cause you to lose sleep.
* Maybe you’re drinking more — parties often mean alcohol, and alcohol can interrupt your normal sleep cycle.
Experts have found that the higher an individual’s stress load during the holidays, the more likely a person is going to have trouble getting a good night’s rest. The trouble begins when people can’t turn off their thoughts because they have a lot on their minds. This can lead to temporary insomnia. If the insomnia goes beyond a couple of weeks, experts advises seeing a sleep specialist for medical or behavioral intervention.But before taking that step try these tips for getting a good night’s sleep:
• Take time to relax, and ensure time to wind down before bed.If you can’t seem to turn off your thoughts, forget about counting sheep. Loredo says that’s too much work and may actually keep you awake. Instead, count your breaths. As you breathe deeply, consciously relax each muscle, one at a time. Meditation allows your thoughts to float away as you feel your physical body relaxing.
• Exercise helps promote good sleep. If you like to exercise vigorously, do it in the morning or early afternoon. A relaxing exercise such as yoga can be done right before bed.
• Keep a regular sleep schedule. Maintain a regular bedtime and wake-up time. Other regular rituals, such as a warm bath, a light snack or a few minutes of reading, also may help.
• Plan ahead for holiday activities. Set aside time earlier in the day to wrap gifts, decorate the house, plan your holiday menu, and do similar tasks. To stay on track, write these “appointments” in a daily planner.
• Drowsy drivers should pull off to a rest area and take a short nap, preferably 15 to 20 minutes in length.
• Do not eat heavy meals right before bedtime. This might cause heartburn or discomfort, which can disturb sleep.
• Avoid stimulants such as caffeine, nicotine, and alcohol close to bedtime. While alcohol often speeds the onset of sleep, it disrupts sleep in the night as the body begins to metabolize the alcohol, causing wakefulness. If you do drink alcohol, allow one hour before bedtime to metabolize each alcoholic drink.
• If you wake up in the middle of the night tossing and turning about all the things you need to do the next day, get out of bed and write a list. Somehow, organizing all your anxieties on a single page seems to allow you to put these worries aside…at least until morning.
