Keep a sound holiday sleep cycle

Between parties, gift-wrapping, shopping, extra church activities and school programs, our schedules get turned upside down during the holidays, and you might find your sleep suffering as a result. Dr. Rachel Korson is a board-certified neurologist and sleep medicine specialist at the Murray-Calloway County Hospital Center for Sleep Studies in Murray. She talked to us about the importance of sleep, and how to maintain a healthy routine even with busy holiday schedules.

Why does sleep suffer during the holidays?

The stress of planning for holiday affairs can lead to excess worry, which can lead to insomnia. Also, people may tend to stay up unusually late and get up extra early, so they have time to complete all their holiday errands.

How does the lack of sun affect sleep during the winter months?

Our internal clock, the suprachiasmatic nucleus, is programmed by light exposure and by the body’s production of a natural hormone called melatonin. Melatonin production promotes sleep, and is increased in the darkness. During the winter, it gets darker earlier in the evening. This leads to an earlier production of melatonin, and to an advanced circadian rhythm, causing sleepiness earlier in the evening.

How can napping be detrimental to sleep?

Napping during the day decreases night sleep drive, and can lead to increased sleep fragmentation at night. If you find it necessary to nap, keep your naps to 30 minutes. Longer naps can lead to sleep inertia, which actually increases sleepiness.

How can people get enough shut-eye when the holidays roll around?

Maintain a comfortable sleeping environment that is cool, dark and quiet. Exercise for at least 30 to 45 minutes a few times per week. Get at least 30 to 45 minutes of natural light exposure each morning. Also, try to fix your wake time at the same time every morning, and aim for at least seven to eight hours of sleep per night.