by Ginny Becker

Created on: November 10, 2008   Last Updated: November 14, 2008

The holidays are just around the corner (again!)

The best gift we can give ourselves and our loved ones is to make sure we get enough sleep. Sleep seems to have taken on the role of luxury, rather than necessity, yet getting enough sleep is one of the most important things we can do to stay healthy and avoid disease.

Below are tips to make sure you catch your zzzzzz's every night and avoid catching flack for the things in life that suffer when you don't!

Get blackout curtains! This is essential! The smallest amount of light that sneaks through your curtains can disrupt your circadian rhythm and the production of melatonin. Many buildings have exterior lights that shine through window treatments. Apartment buildings and houses are both equally guilty of this security measure, but it's at the risk of your health. Also, ditch the nightlights and turn off lights in other rooms when you retire for the evening. Another big offender-turning on the bathroom light during your evening visits. A light that is on for even a second will stop the production of melatonin for the night.

Eat foods that can increase your tryptophan levels. Tryptophan is found in many plant and animal protein-based foods. Naps after Thanksgiving are often necessary after eating turkey-a popular food containing tryptophan. Apples, cottage cheese and brown rice are also known to improve the quality of sleep. Try some toasted brown rice bread, loaded with cottage cheese and a couple of apple slices. It tastes great and helps the body settle down after a long day.

Avoid caffeine after lunch. For some people, caffeine consumed even 8 hours before bed can affect both getting to sleep and staying asleep. If cutting out your afternoon coffee isn't realistic, aim to switch off with decaf several times per week. (I know, I know-but it does work!)

Pull yourself away from the TV and computer at least 1 hour before getting into bed. Our electrical technology disrupts the pineal gland and is too stimulating to the brain, making it harder to settle in for the night. While you're at it, also put away the work and bills and settle in with a good book.

Check your room for EMF's (electromagnetic fields) with a gauss meter. While gauss meters cost anywhere from $25.00 upwards to several hundred dollars, you should be able to find a decent one without entering triple digits.

Never knew so much work went into sleeping? Don't sweat it, these are inexpensive and easy solutions that can get you feeling yourself again in plenty of time for the holidays.

Added incentive: Getting a solid night's sleep, especially during the holidays, will make challenging family get-togethers a breeze. Your stress and irritability levels will go down, your energy and patience levels will go up and you'll feel in control of your emotions, all contributing to a pain-free (relatively!) holiday season.

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