‘Tis the Season for Getting More Rest

‘Tis the Season for Getting More Rest
How to create healthy sleep habits for the new year

By: Mary Elizabeth Guinea

Imagine a holiday party where the fire is roaring, the table is beautifully set, and a delicious dinner is served as you are surrounded by loved ones. As you begin to eat, you recount a favorite story and as you gesture animatedly, you knock into a glass of water that starts to teeter.  

Do you steady the glass in time or does it spill and ruin your meal? The answer has a lot to do with how much sleep you are getting. Not getting the recommended seven to nine hours of sleep for adults creates a sleep debt that can result in increased reaction time as the need to stay awake competes with other thought processes (Newsom & Singh, 2023). 

Impact of sleep deprivation 

While spilling a glass at a social gathering is a minor inconvenience, there can also be serious consequences to not getting enough sleep. “During sleep, your body is working to support healthy brain function and maintain your physical health” (National Heart, Lung, and Blood Institute, 2022). Sleep debt or deprivation can result in decreased alertness, forgetfulness, and increased difficulty making decisions and problem-solving, and longer time effects include an increased risk for “heart disease, high blood pressure, obesity, and stroke” (National Heart, Lung, and Blood Institute, 2022).  

Less sleep also affects mood and emotional regulation. The brain uses the time asleep to process the events, emotions, and stressors from the day. Lack of sleep, specifically lack of REM-sleep, may then lead to increased stress, reactivity, irritability, and negative reactions to stimuli and reduced positive reactions (Vandekerckhove & Wang, 2017).   

But how do I know if I’m not getting enough sleep? 

Other than feeling tired, some signs of sleep debt and deprivation include: 

• Increased appetite 

• Decreased balance or coordination 

• Difficulty concentrating 

• Anxiety 

• Headaches 

Sleep Solutions 

It can be difficult to get the recommended amount of sleep each night. If you find yourself laying awake at night or having trouble staying asleep, try these tips. 

• Establish a relaxing routine. When preparing to go to sleep, try to go to bed at the same time each night, eliminate the use of blue screen devices, and consider taking a bath or meditating to create a sense of calm. 

• Create the right environment. Bedrooms with too much light, noise, or that are too warm can inhibit sleep. Instead, make sure you are going to sleep in a cool, dark, and silent room. 

• Use nutrition to support your sleep habits. Limit caffeine consumption, especially in the hours leading up to bed. In addition, avoid eating too fast or too soon before sleeping, and ensure you have a well-balanced diet with limited sugar intake. 

• Get enough exercise and sunlight. Exercise supports sleep when not done too close to bedtime, and exposure to natural light helps us stay in sync with our Circadian rhythm and helps boost melatonin production (Peters, 2024).

By getting a good night’s sleep, you may find you are better able to cope with stressors during the holiday season and react in time, preventing a glass of water from spilling at dinner or something more serious!