Sleep: Get Enough Zzz’s During the Holiday Season

Is getting into the holiday spirit-always baking, decorating or wrapping gifts into the wee hours-keeping you from getting into bed? You could be turning the most wonderful time of the year into the most sleep-deprived slog.

"Sleep is vital for a lot of our body's functions," said Cedars-Sinaipulmonologist and sleep medicine specialist Oragun Rojanapairat, MD. "Many people already have insufficient sleep, and during the holidays, they do extra things that interfere with getting seven to eight hours of good-quality sleep."

Why should you get enough rest? Seven to eight hours of sleep per day helps you:

• Lower your risk of heart disease, diabetes and obesity
• Manage your weight
• Boost your immune system
• Improve your mood
• Think more clearly and make decisions confidently
• Decrease your risk of drowsy driving

Read: Myths and Facts About a Good Night's Sleep

Oragun K. Rojanapairat, MD

Lighten Your Load

One surefire way to release your inner Grinch is to pack your evenings with so many holiday-related responsibilities that you sabotage your sleep.

This December, try some new tactics:

• Map out your holiday-prep plans early.
• Space the time-consuming tasks out over several weeks, so they aren't all crammed into a few days.
• Ask friends or relatives to help you get everything done.

Staying up late "once in a while, for wrapping presents, is fine," Rojanapairat said.

But make it the exception, not the rule.

Find Time for Zzz's

When you're overscheduled, prioritize sleep to make sure you get seven to eight hours of rest each night. Try:

• Calculating your bedtime by counting backwards from the time you need to wake up
• Going to bed and waking up at the same time every day, including weekends
• Keeping your bedroom quiet, cool, dark and comfortable
• Only using your bed for sleep and sex

"These healthy sleep habits don't change, whether it's the holidays or not," Rojanapairat said.

If you're flagging because you slept for less than seven hours, set your alarm for a 30-minute nap.

"A short power nap can help you energize, so you can function," Rojanapairat said. "But napping too long makes it harder for you to fall asleep at night."

Read: Trouble Sleeping? What to Know Before Trying Medication

Ease Into Sleep

You won't drift off easily if you're buying gifts online or writing holiday cards until lights-out. Take at least 30 minutes to relax your mind at night before slipping into bed.

"Having that wind-down time actually helps you fall asleep," Rojanapairat said. "Find techniques that help calm your body and stop your mind from racing. Some people do breathing exercises or meditation. Others prefer reading or doing crossword puzzles."

If you establish healthy sleep habits this December, they can last well into 2025. Being well-rested might even help you stick to any resolutions you make in January.

"It's your last few weeks before the end of the year, so it's a way to set yourself up for success for the new year," Rojanapairat said.