By Robyn Clanton

We don’t usually equate the upcoming holiday season with sleep hygiene, but maybe we need to change that norm! As a society, we’re headed into the busiest time of the year: the mad dash between Thanksgiving and New Year’s Day, with a host of holiday celebrations in between. This is the time of year when there are too many parties to attend, too many school events to keep track of, and, oftentimes, too many assignments to keep straight. In addition to the flurry of activities, this is also the time of year when the days get increasingly shorter and, here in the Northern Hemisphere, we get less and less of the rejuvenating sunshine.

It’s easy to get fatigued just thinking about it! People often joke this time of year that they just want to curl up in a turkey or holiday sweets-induced coma and take a long nap. That said, one of the best things that we can do for ourselves during this time of year is something that actually benefits us year-round: healthy sleep habits. As end-of-semester tests approach, work deadlines loom, and busy holiday events cluster each week, our sleep habits tend to be the first to be sacrificed. This inevitably and negatively impacts almost every area of our lives and days. Setting some specific goals and boundaries around our sleep can help combat this. Here are a few tips:

• Prioritizing sleep. This is probably the most important tip of all. Try as much as possible to keep a consistent sleep schedule and one that allows for enough sleep! The CDC recommends that teenagers need between 8-10 hours/night, with adults needing a similar amount. It is recommended that children ages 6-12 get 9-12 hours/night.
• Continue or create healthy nighttime habits. Think limiting screen time in the evening or eating dinner 2-3 hours before bedtime to allow food to digest. If your mind has a hard time shutting down, try using a meditation app, like Calm or Headspace.
• Try to get sunlight during the daytime to help with our circadian rhythms. Go for a short walk at lunch or after school/work. If that isn’t possible, just opening the shades and letting sunlight into the room can make a big difference.
• Create a cozy – and clean – bedroom. The use of soft lighting in the bedroom can help calm our bodies and minds.

The key is to remember that sacrificing sleep for the party or study session may seem like a logical idea at the time, but it’s not a good solution. Your body and mind need the time to rest each night, so do yourself a favor and go to bed! ?