Your Health: Sufficient sleep promotes health and holiday cheer

If visions of sugarplums aren’t dancing through your head this holiday season, it may be because you’re not getting enough sleep.

In the midst of all the hustle and bustle, many of us will try to do more by sleeping less.

Sacrificing an hour or two of sleep every now and then may help you survive the holidays, but regularly short-changing yourself of sleep can have a number of negative consequences.

Sleep deprivation first affects your mood, leaving you cranky, irritable and completely devoid of glad tidings and good cheer.

As your sleep debt mounts, you may find that you have trouble concentrating and staying alert.

Because sleep-deprived individuals have impaired decision-making abilities and slower reaction times, they often have trouble performing simple, routine tasks, including

driving their cars. Driving under the influence of sleep deprivation is responsible for nearly 100,000 automobile accidents annually in the United States.

Making you more accident-prone isn’t the only way that losing sleep can be harmful to your health.

Studies show that missing out on just a few hours of slumber each night can alter your body’s ability to regulate blood sugar, increasing your risk for diabetes.

Sleep deprivation also has been shown to trigger hormonal changes that can lead to overeating and weight gain.

The results of a 15-year study, conducted by researchers at the

University of Wisconsin and Stanford University, revealed that loss of sleep resulted in lower levels of leptin, a hormone that plays a key role in controlling appetite.

The researchers also found an association between sleep duration and body weight.

Volunteers who skimped on sleep were more likely to gain weight.

In a similar study, University of Chicago researchers found that sleep restriction resulted in a 24 percent increase in hunger. In a sleep-deprived state, subjects showed a greater preference for high-calorie, carbohydrate-rich foods than for more nutritious fare, including fruits, vegetables or dairy products.

Missing out on much-needed rest can weaken your immune system.

Even moderate sleep deprivation dampens the body’s production of disease-fighting cells.

The result is a greater susceptibility to minor infections and major illnesses, ranging from colds and flu to cancer.

How do you know if you’re sleep deprived?

If you experience excessive daytime sleepiness on a regular basis, you’re probably not getting enough high-quality shut-eye.

It’s not uncommon to doze off after eating a big holiday dinner, but if you find yourself using your plate for a pillow, it’s possible that you’re suffering from sleep deprivation.

The good news is that there’s a simple solution.

No matter how long you’ve been cheating your body of the sleep it needs, it doesn’t take long to repay your sleep debt.

In most cases, you can catch up just by getting two or three full nights’ worth of sound sleep. If you’ve fallen behind, you’ll definitely want to start hitting the sack a little earlier each evening.

Although individual needs vary, the average adult requires between seven and nine hours of sleep each night.

You’ll know you’re getting enough if you feel rested and refreshed in the morning and you’re able to remain alert and wide awake throughout the day.

If you can fall asleep without counting sheep, you should count your blessings.

More than half of American adults are plagued by insomnia on a regular basis, and the added stress of the holiday season tends to make matters worse.

You’ll be less likely to toss and turn if you stick as closely as possible to your normal routine.

It’s a good idea to go to bed around the same time each night, and awaken at about the same time each morning.

In the hours before bedtime, it’s wise to avoid consumption of caffeinated beverages, including soda, coffee and tea. Caffeine is a potent stimulant, and it can interfere with your ability to relax and fall asleep.

While you’re cutting back on your caffeine intake, you should nix the nightcap as well.

Although drinking alcohol initially produces drowsiness, consuming even one alcoholic beverage can interrupt your sleep during the night.

If at all possible, you should take time for a little physical activity.

Even a 20-minute walk during the day can make it easier for you to sleep soundly at night.

No matter how hectic your holiday schedule becomes, make sure you set aside enough time for sleep.

You may not dream of sugarplums, but you’ll undoubtedly be healthier and happier.

Rallie McAllister is a board-certified family physician, speaker and the author of several books, including “Healthy Lunchbox: The Working Mom’s Guide to Keeping You and Your Kids Trim.” Her website is www.rallieonhealth.com. Copyright 2007 Creators Syndicate, Inc.