During the holiday season, it’s crucial to maintain a good sleep schedule to enjoy the festivities and enhance your overall wellbeing. Factors like excess food, alcohol, stress, anxiety, and a busier schedule can lead to poorer quality sleep. Lack of sleep affects mood, focus, and cardiovascular health, increasing the risk of heart attacks and other cardiac events, especially in those with sleep apnea.

Sleep is a crucial time for the body to slow down and relax. During sleep, blood pressure falls, and the heart doesn’t work as hard, allowing the mind and body to restore. Conversely, poor sleep triggers a fight-or-flight response, releasing cortisol, a hormone that can increase the risk of heart disease. Lack of sleep can lead to overeating and weight gain, ultimately contributing to obesity.

Good sleep hygiene is essential. Here are some tips from Kaiser Permanente doctors:

• Limit electronics use, including no screens one hour before bedtime.
• Maintain a consistent sleep and wake-up schedule.
• Keep your bedroom cool, dark, and quiet.
• Avoid caffeine at least 6 hours before bedtime.
• Avoid alcohol before sleeping, as it can disrupt sleep later.
• Reduce liquid intake 2 hours before bedtime to minimize nighttime bathroom trips.

For those struggling with sleep due to anxiety or depression, cognitive behavioral therapy from a mental health professional can be beneficial. Consult your doctor if you experience excessive daytime sleepiness, sleep apnea symptoms such as snoring or gasping, or insomnia lasting more than 8 weeks.

For more information, check out the Rest and Revive Sleep Management toolkit from Kaiser Permanente.