Get a good night’s sleep during the holiday season

Holidays are usually a special time for most people, but with the excitement, stress, and hectic schedule that may occur, a good night’s sleep is often difficult to achieve. In addition to their usual work routine, people cram in shopping, socializing, entertaining, and partying and end up staying up later than usual. Furthermore, all of the excitement of seeing friends and family that they may not have seen in a long time often makes it much more difficult for them to relax and calm down when it is time for sleep. In addition to having difficulty falling asleep, many people find that they develop problems staying asleep and wake up several times during the night (and may be awake for hours before returning to sleep).

People begin to develop habits throughout the day, because of the lack of sleep and due to their tiredness and fatigue, which may worsen their sleep problem. For example, they frequently increase their consumption of caffeine during the day and even at night, which can interfere with sleep. Nicotine is a stimulating drug and cigarette smoking can disrupt sleep. Even though many people believe that alcohol helps them sleep, it actually interferes with the maintenance of a good night’s sleep. Alcohol, when taken within a few hours of sleep, may help induce sleep at first, but will then disrupt sleep later in the night as it wears off.

People who travel across time zones during the holidays frequently suffer from jet lag, which can result in sleepiness during the day and difficulty in sleeping well at night. If possible, they should plan to gradually change their sleep schedule several days in advance of their trip to help adjust for the time change.

Lack of sleep has many potential health problems and can also greatly impact someone’s daily life. People who do not get enough sleep can have difficulty concentrating and performing mental or physical chores. They can also become moody and irritable — not personality traits that are appreciated at any time, but especially during the holidays.

Sleep problems that develop during the time of the holidays can persist even after all of the chaos, stress and excitement are over. Bad habits that begin during this time can continue and result in poor sleep if not corrected. Many people continue their irregular sleep schedule, frequent napping, and caffeine consumption, resulting in poor sleep and insomnia.

Try these tips for maintaining good sleep habits during and after the holidays:

• Try to maintain a regular sleep schedule seven days per week, even on weekends and days off.

• Limit caffeine to one to two cups per day and not after lunchtime.

• Avoid nicotine close to bedtime and don’t use during the night.

• Avoid alcohol within four to six hours of sleep.

• Avoid large meals before bedtime.

• Avoid strenuous exercise within four hours of sleep.

• If you are unable to fall asleep, get out of bed and engage in a quiet, nonstimulating activity (such as reading). When you feel sleepy, return to bed.

• Make the bedroom environment as comfortable as possible. Minimize light and noise and keep the thermostat at a comfortable temperature.

David Goldstein, M.D., is the medical director of Raritan Bay Medical Center’s Center for Sleep Medicine in Old Bridge. If you or your child has trouble sleeping, call 732-360-4255. For more information visit http://www.rbmc.org/medical-services/ center-for-sleep-medicine/.