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© Newswise.
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'Tis the Season to Be Tired
Newswise — Holiday stress can take a significant toll on sleep. According to a new survey published by The Gallup Organization, 76% of American adults reported losing sleep between Thanksgiving and New Year’s Day. In fact, about half of respondents (49%) reported losing 3 or more hours of sleep per week. The survey identified remembering the loss of loved ones (40%), financial concerns (38%), scheduling too many activities (37%), and family issues (33%) as the leading reasons for sleep loss.(1) “The holidays can be a difficult time physically, emotionally, and financially,” said Ellen Miller, MD, assistant clinical professor of medicine at the Albert Einstein College of Medicine in New York. “During this time, stress often comes from multiple sources and may seriously disrupt sleep for weeks.” ’Tis the Season to be Tired The Gallup survey of 1,001 Americans revealed that almost half of those polled (48%) reported experiencing some degree of stress during the holidays. Of those who reported experiencing stress, more than half (55%) also reported losing sleep. Specifically, seasonal sleep loss was more prevalent among adults who were “extremely/very” (72%) or “somewhat” stressed (61%) compared to adults who were “not very/not at all” stressed (32%). These findings suggest that the degree of holiday stress reported may be associated with the likelihood of sleep loss.(1) The survey found that increased holiday-related stress also diminished the quality of sleep. More than half of those respondents who were “extremely/very” stressed (56%) described their sleep quality as “fair” or “poor.” In contrast, only 17% of those who were “not very/not at all” stressed reported “fair” or “poor” sleep quality.(1) “The inability to fall asleep is only one facet of insomnia,” explained Dr. Miller. “Many people may have difficulty staying asleep or they may wake up too early. All of these symptoms can interfere with getting enough deep restorative sleep.” Other Seasonal Sleep Stealers The survey revealed various other factors and behaviors that may lead to sleeplessness during the year-end holidays(1): -Overspenders may be robbed of adequate sleep due to financial concerns. Three out of four survey respondents (74%) reported spending more money during the holidays than they’d originally intended. Among this group, 84% mentioned losing sleep. -The survey suggested that entertaining at home during the holidays could mean less sleep for stressed party hosts. Almost half (43%) of people who entertained at home said they experienced some level of stress; approximately one third (31%) reported feeling overwhelmed by it all, and 59% of respondents reported staying up late in order to prepare for their party. -More women than men reported experiencing holiday-time insomnia (52% versus 37%, respectively), and women were approximately twice as likely as men to report feeling “exhausted” or “very tired” after the holiday hustle and bustle (26% versus 12%, respectively). Sleep Loss: A Year-Round Problem Sleep loss is a common problem in America that transcends the holiday season. Sleep experts recommend 7 to 9 hours of sleep per night for all adults.(2) However, many Americans do not get the minimum amount of sleep they need on a regular basis. According to a survey published by the National Sleep Foundation in 2002, more than one third of adults (39%) reported getting less than 7 hours of sleep per night on weeknights.(3) The current Gallup poll suggests this trend may be exacerbated during the holiday season, as more than half (52%) of adults surveyed reported getting less than 7 hours of sleep per night during the holidays. Moreover, very few Americans (13%) reported feeling well rested after seasonal festivities.(1) “It’s surprising how many Americans choose to ignore their sleep problems, especially during this stressful time of year,” said Dr. Miller. “If you have recurrent sleep problems, then speak with your physician because treatments are available, including prescription medications that can help you fall and stay asleep without next-day effects.” Making Holidays Sleep-Friendly Dr. Miller suggests the following tips to reduce stress and facilitate better sleep during the holiday season: -Plan ahead. Begin your gift shopping well in advance and consider doing some of it online to save time and avoid stress on store lines and in holiday traffic. If you’re worried about holiday expenses, create a “holiday spending stash” early in the year and add money to it each month.(4) -Avoid the end-of-year work crunch. If your business is impacted by the holiday season, try to anticipate changes in workload, delegate work in advance, and consider hiring seasonal help to avoid those yuletide all-nighters.(5) -Eat and drink moderately. Overeating, especially late at night, can negatively affect sleep by causing indigestion. Alcohol also can interrupt sleep. While it is often perceived as a sedative, alcohol can disturb the sleep cycle and increase awakenings during the night.(6) -Make time for exercise. In the Gallup survey, 44% of respondents reported that they tended to reduce or stop their workout regimens during the holidays.(1) Exercise is a known stress reducer and sleep enhancer,(6) and should be continued throughout this period. If you can’t get to the gym, try to include physical activities in your holiday routine instead, such as walking briskly through your local mall while holiday shopping. -Schedule activities with “fun” in mind. Responding “yes” to every RSVP may sound like an appealing idea now, but spending night after night at parties can be exhausting and may interfere with your sleep schedule. The same holds true for decorating and entertaining. If you’re starting to stress out over things that should normally be fun, scale back. -Discuss sleep difficulties with your doctor. According to the Gallup survey, 83% of Americans do not see a doctor to treat sleep problems.(1) If you have trouble sleeping for more than a few weeks, or if sleep problems interfere with daily functioning, speak with your doctor. There are safe, effective prescription sleep medications to help you fall asleep and stay asleep without next-day grogginess. For more information and other resources on sleep, visit http://www.shuteye.com, http://www.healthysleeping.com, or http://www.sleepfoundation.org. References: 1. Holidays and Sleep. Princeton, NJ: The Gallup Organization, Inc.; November 2003.
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