by Sarah V Reid

Created on: November 10, 2008   Last Updated: June 29, 2009

The holiday season is a time of giving. It is a time of fun and festivity; of joy and of happiness.

It can also be a time of great stress. Shopping for gifts, entertaining guests and visiting friends. Preparing our homes for visitors and cooking festive feasts. Greater demands are placed upon us at this time of year than any other.

In all of this, it is easy to neglect your own needs, while putting those of your friends and family first. The first need to be neglected is often regular sleep.

Being unable to wind down after a hectic day and worries about what is still to be done can contribute to sleeplessness. An unhealthy diet, grabbing fast-food on-the-go or overindulging in holiday treats, can exacerbate the problem.

Lack of sleep decreases productivity, meaning simple tasks will take longer than they should. It will certainly diminish your enjoyment of the holidays as well as your family's. Your immune system may also be weakened, not something anyone can afford during the cold and flu season!

There are many strategies to ensure that your body gets the rest it needs each night, the most important being a bedtime routine. Such a routine will signal to your body that it is time to sleep, and can alleviate problems associated with "winding-down" at the end of the day.

Try, as far as possible, to go to bed at the same time each night and wake at the same time each morning. Late nights and long lie-ins can upset the body's natural rhythm, while a routine will result in regular sleep patterns.

Caffeinated beverages should be restricted, with none being consumed in the four hours before bedtime. Similarly, alcohol plays havoc with the body's sleep cycle and should be limited.

Eat dinner at least three hours before bedtime. Try a light snack during the evening containing tryptophan, a naturally occurring sedative. A small serving of almonds, a turkey sandwich on wholemeal bread, or a warm milky drink would all be ideal.

Take a warm bath before bed. This will help your body to relax and wind down in preparation for sleeping.

Finally, your bedroom should be a haven used only for sleep (and, of course, sex). Do not read, watch television or work in the bedroom. The room itself should be as dark as possible for sleeping, as light can disturb the body's natural sleep rhythm. Close the drapes, turn of the lights, wear a sleep mask if need be. Keep the room temperature moderate. It is widely suggested that 65-72 degrees Fahrenheit is the optimum temperature for sleep, but it should be whatever is most comfortable for the individual.

Occasional sleep disruption is something most people experience at some time, which should be easily overcome using the tips above. If sleep patterns are disturbed for a prolonged period, medical advice should be sought.

So, this holiday season, give yourself the gift of sleep. You and your family will be grateful for it.

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