by Dana Gibson

Created on: November 09, 2008   Last Updated: February 03, 2010

The value of a good night's sleep cannot be underestimated, yet many of us are sleep deprived. The upcoming holidays don't help as we stay up late to sign holiday cards, wrap last minute gifts, and prepare to entertain our closest friends and relatives. What most people don't realize is that, just like holiday credit card debt, sleep debt must be paid off, hour per hour.

Some of the consequences of sleep deprivation, such as daytime drowsiness, irritability, or increased anxiety, are more obvious; however, lack of sleep can also cause weight gain, reduced productivity, and a compromised immune system. If you find that you fall asleep early in the evening, during daytime activities, or that you can't wake up without an alarm clock, then you probably need to repay your sleep debt. So, how can you get a good night sleep?

1. Start by getting enough sleep each night, usually eight hours for the average adult (though of course, even this varies for each individual). Select and maintain a convenient bedtime, and wake up at the same time each day, even on the weekend. Creating a steady routine will not only make it easier to go to sleep, but also help you repay sleep debt.

2. Establish a nightly ritual. Take a bath, brush your teeth, meditate, or whatever it takes to wind down. This will alert your mind and body to the fact that your daytime activities have ceased, and it is time to enjoy a restful night's sleep.

3. Avoid caffeine and alcohol prior to bedtime. It is best to avoid caffeine such as coffee, tea, or even chocolate, at least a few hours before bedtime as these stimulants may keep you awake. Many believe that alcohol induces sleep, but it also acts as a stimulant later in the night when alcohol levels in the blood stream drop. Ultimately, alcohol is not the key to restful sleep.

4. Reduce stress, especially in bedroom. If you find it difficult to leave worries about your daily life outside of the bedroom then consider yoga, breathing exercises, or meditation. Some even find it beneficial to set aside a "worry time" to deal with stressful issues. Find a method that works best for you, and go to sleep worry-free.

5. Exercise. Like sleep, the benefits of exercise cannot be underestimated; however, it is best to workout at least two hours before going to sleep. Exercise too close to bedtime may release endorphins that will keep you awake. Walk, jog, or better yet, share the benefits of regular exercise and have sex with your partner instead.

If none of these options work for you, then you may consider consulting your family doctor or a sleep specialist. Imagine, the consequences of a good night's sleep might rival a list as long as Santa's. After all, who doesn't want more energy, sharper concentration, increased productivity, a stronger immune system, and better coping skills? So this holiday, be generous to yourself and give yourself the gift of a good night sleep.

Learn more about this author, Dana Gibson.
Click here to send this author comments or questions.