The gift of sleep The gift of sleep (December 14, 2005)

Sleep experts offer tips on thriving during the holidays
The holiday season is full of many things -- from festive parties to shopping expeditions-- but medical researchers say it is lacking in one thing: slumber.

According to a recent study published in the journal SLEEP, the average sleep duration among U.S. adults is only 6.9 hours per night. Thirty-nine percent of American adults get less than the 7 to 9 hours recommended by the American Academy of Sleep Medicine.

That worries some sleep experts.

"Americans are already under an enormous amount of stress from the everyday grind and personal life issues," said Dr. Clete Kushida, director of the Center for Human Sleep Research at the Stanford Medical Center and a director of the American Academy of Sleep Medicine. "The holidays don't always make life easier, and added to all of this year's existing stress, they can wear you out physically and emotionally if you don't give your body the adequate rest it needs."

The downside is not just a feeling of tiredness, Kushida said.

"Sleep deprivation can lead to less enjoyment of the holidays," he said. "Research shows that sleep loss is linked to depression and also impairs immune function, hindering the ability to fight off illness, including the seasonal flu viruses. Getting enough sleep helps keep your spirits up."

He and other researchers recommend that people give themselves the "gift of sleep" this season -- or else they may end up, like many people do, paying a visit to sleep clinics after the holidays are over.

"Make sure you get enough sleep to have fun during the holidays -- that won't happen if you are getting up early, going to bed late and are stressed out." Kushida said.

The American Academy of Sleep Medicine -- the only medical specialty society for sleep specialists and the source for standards of care for sleep disorders medicine -- offers the following tips for getting a good night's sleep.

Exercise early. Try to exercise in the morning instead of the evening when you should be slowing down for the day.

Say "No, No, No" instead of "Ho, Ho, Ho." Skipping a party or two won't make you naughty and will keep your energy up and stress levels down.

Delegate or rotate. Share the burden of preparing the meal and rotate who hosts the party.

Take time to relax. Even if you have a lot to do, commit to stopping holiday preparations early enough in the evening to get enough sleep. Allowing your brain to wind down before bedtime will help you sleep better.

Keep sleep on schedule. Maintain a regular bedtime and wake-up time. Other regular rituals, such as taking a warm bath, eating a light snack, or reading for a few minutes may help.

Plan ahead. Set aside time earlier in the day to wrap gifts, decorate the house, plan your holiday menu and similar tasks. To stay on track, write these "appointments" in your daily planner.

Watch your caffeine and alcoholic intake. Avoid alcoholic beverages and coffee at evening holiday parties and 3 to 4 hours before going to bed. Alcohol and caffeine can inhibit sleep patterns.

Create a better sleep environment. Remove the television from your bedroom or turn off the TV an hour before you go to sleep. Slow down, sit back and relax so that when you do get to bed your mind is at rest.

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