The Importance of Getting Enough Sleep this Christmas
December 14, 2008 by Tom
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In the winter getting out of bed in the morning becomes decidedly trickier. Instead of waking up to clear blue skies and bright sunlight we often wake up to dark, cold, wet weather. However, it’s not just the weather that makes us want to stay in bed. Research suggests that our circadian rhythms change over the winter months. In this article I will be discussing why you may feel like staying in bed all day over the Christmas period, what you can do to get yourself up bright and early and why quality sleep is so important at this time of year.
As I mentioned above the urge to stay in bed is linked to our circadian rhythm. When night falls and the light begins to fade our pineal gland starts to produce melatonin. This triggers to the body that it is time to shut down for the night and let the cells recharge which makes us feel sleepy. In the morning the light that comes through our eyes acts as a trigger for the pineal gland to stop producing melatonin. This then signals to the body that it’s time to wake up and get on with the day. However, in winter the light in the morning is often dull or non-existent so the body does not completely stop producing melatonin. Therefore, we do not get the same wakeup signals in winter that we do in summer which makes it more difficult to get out of bed.
Getting enough sleep is important throughout the year but that’s a topic for another article. Over Christmas your internal clock will be making it extra difficult for you to wake up so if you have not got enough sleep the night before waking up will be nearly impossible. Therefore, you need to make sure that you get enough quality sleep as much as possible over the festive period so that waking up is as bearable as it can be.
So how do you go about this? First, you need to make sure that you go to bed at a consistent time which allows you to get at least 7 hours sleep per night. When you have decided on the time you will be going to bed start winding down about 30 minutes beforehand. Turn off the TV, brush your teeth, change into your bed clothes, turn off the lights and get into bed. In the morning when your alarm goes off get out of bed straight away. Don’t press snooze. Some people also find that dawn simulators are helpful. These are devices which go off on a timed schedule and emit increasingly intense light until it is time for you to wake up. This can then act as a trigger for your pineal gland to stop producing melatonin even if it is still dark outside.
Getting enough sleep is something I have always struggled with. The temptation is always there to browse the Internet or watch some TV instead of going to bed. However, I have been getting better by following the tips in this article. I know it’s difficult but try and follow the tips in this article and get some quality sleep this Christmas. You will feel more awake and alert and your body will thank you for the additional time it has to rest and recharge.
Now I want to hear from you guys. Do you often struggle to get enough sleep? Do you feel extra tired over the festive period? Do you have any extra tips for getting enough sleep over Christmas?
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As I get older, I’m realizing how important my sleep is to my health. I make a more conscious effort to get the right amount of sleep, and not ignore my body telling me I’m not getting enough.
Great post.
I had trouble sleeping until I started staying away from my bed UNLESS I was trying to get to sleep. Just don’t watch TV in bed or read in bed, etc.
Thanks for the post!
All the Best,
Andrew R
I know exactly what you mean. Over Christmas I am sure I am meant to be in hibernation! If anyone is having problems getting to sleep then it maybe useful to know that we have proteins in our eyes that help to make us sleepy. These proteins are activated when the light starts to dim, so if possible an hour before you are planning to go to bed start dimming those lights. It really does work!
I wrote a post on tips to help you sleep which I am shamelessly going to plug I can’t sleep.
Loved the post Tom very applicable to this time of year, keep up the good work and I really hope you don’t mind the link
(just remove it if you don’t want it)
The only time I can’t sleep is if I drink a lot of alcohol. I fall asleep fine, but then wake up at some unGodly hour and can’t get back to sleep. So frustrating. And yes, I know the answer is not to drink….lol But hey, it’s christmas…..Enjoy!
Talking of sleep, I better go to bed! (sober, I might add!)
Tusc
Strong One – I know what you mean. It’s sometimes easy to think that you are getting by on less than 7 hours sleep a night but it affects little things like your concentration and performance at work. It’s hard to break bad sleep habits but it is possible.
Andrew – Good advice. The problem is I live in a shared house so if I want to watch something other than what my housemates are watching I have to watch in my room. The chair I have in there at the moment is really not that comfy so I almost always watch stuff in bed. Perhaps I should put ‘comfy chair’ on my Christmas list
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Hey Hugo – Don’t mind the shameless plug at all. If it’s quality content from a fellow blogger then I’m happy to share with my readers. I had a quick read and I don’t think I have problems getting to sleep. Once I’m in bed it’s fine. It’s just the actual shutting off the laptop, turning off the lights and winding down at a reasonable time that I struggle with. BTW never knew about the proteins in the eyes. Thanks for the heads up.
Tuscany – I’m generally out like a light when I drink a lot of alcohol. However, the quality of sleep I get is usually really poor. Even if I get 8-10 hours of ‘alcohol sleep’ I always wake up wanting more. Thanks for the comments.
You wouldnt believe this Tom, but last night must have been the worst night’s sleep I’ve ever had! I’ve got a throat infection and it kept me awake most of the night. Arghhhh!! So, I need to add illness to my alcohol list of poor nights sleep causes. Not blaming your blog or anything. Oh no!! lol
Tusc
Oh dear Tusc. Sounds like winter may just not be your season.