by Morgan Medeiros

Created on: November 08, 2008   Last Updated: November 13, 2008

Are visions of sugarplums dancing in your head, or are your worries and to-do lists for the holiday season affecting your sleep?

During the holidays, a seemingly manageable to-do list can turn into a real nightmare- for your nerves and your sleep patterns. A trip to the grocery store that would normally take fifteen minutes now takes forty five. You agreed to throw a dinner party with the in-laws on Thursday, and the house looks like Times Square after New Year's Eve. Although the holidays bring the joy of family, friends, and get-togethers, the equation can add up to a lot to do-and not a lot of time to do it in. The first thing to go? For most people, it's a good night's sleep.

Sleep deprivation is one of the most common problems in America, and it needn't be, especially at what is supposed to be the most wonderful time of the year. A loss of sleep suppresses the immune system, leaving you susceptible to both viral illnesses, and more serious diseases like cancer. Sleep deprivation also leads to decreased levels of hormonal and metabolic function, which can causes hypertension, obesity, and memory impairment. The first effects felt with sleep deprivation are increased irritability, slowed cognitive performance, and impaired concentration.

If those effects weren't on your Christmas list, you needn't worry. A good-night's sleep is easier achieved than your holiday turkey feast. Our bodies operate on circadian rhythms- 24 hour cycles of day and night. Therefore, it is imperative to keep your body on a regular sleeping/waking schedule. Gyms have adopted the trend of staying open 24 hours a day- but that doesn't mean you should. Exercising too late in the day can have negative effects on sleep. Try and schedule your workout at least 5 hours before you plan to get into bed.

Alcohol, caffeine, and nicotine should all be avoided in the hours before bed. Alcohol doesn't allow you to drift into the deepest and most important stages of sleep. Caffeine and nicotine's stimulating effects can take over eight hours to wear off, and like alcohol, can keep us from achieving REM sleep. Large meals should also be avoided, as their bulk can cause indigestion that will keep you from achieving later sleep stages.

Most importantly, especially concerning holiday stress- is to put away your physical (and mental) to do list before you go to bed. Psychological stressors that crawl into bed with you can disrupt sleep. Set aside fifteen minutes of extra time to relax after a day of rushing around. Write in a journal, meditate, or take a warm shower and reflect on your day. Better yet, reflect on what you are thankful for in the holiday season. Putting away the more pressing matters of your day and concentrating on yourself and on more positive aspects of your life will put you into the mindset for a successful slumber- you'll awake in the morning refreshed, and will be better able to conquer that to-do list and enjoy the holiday season.

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