JINGLE BELLS

{Obstacle #1} AN ERR ATIC SCHEDULE

Inconsistent wakeups (5:30 a.m. on weekdays, 8 a.m. on weekends) and hectic days can skew your body clock, which cuts into your ability to snag quality sleep later, says Shanon Makekau, MD, medical director, Kaiser Permanente sleep lab in Hawaii.

F I X Y O U R Z Z Z ’ S Sleep in—but still set your alarm You may have heard that you should wake up at the same time every day, but you actually have about 30 to 60 minutes of wiggle room that allows you to flex your schedule and still get the same sleep benefits, according to Dr. Makekau. So if you typically get up at 6 a.m. during the week, feel free to add an extra hour of snooze time on Saturday. Let the sun shine in Bundle up and take a brisk walk around the block soon after you wake up. Immediate exposure to morning light resets and finetunes your sleep-wake rhythm, says Namni Goel, PhD, associate professor in the division of sleep and chronobiology at the University of Pennsylvania School of Medicine.

{Obstacle #2} TOSSING AND TURNING

You got under the comforter early tonight, determined to get a full night’s sleep—yet here you are, still awake.

F I X Y O U R Z Z Z ’ S Devise a backup plan “One of the most common mistakes women make is spending too much time in bed hoping to doze off, but this can actually perpetuate insomnia,” says Meena Khan, MD, assistant program director of the Sleep Medicine Fellowship Program at The Ohio State University Wexner Medical Center. If you can’t fall asleep or you find yourself awake at 2 a.m., get out of bed. “Go relax in another room for 15 to 30 minutes until you feel drowsy,” she says. It’s a good idea to prep by having a book, knitting project or a few relaxing stretches at the ready. Consider a later bedtime Just because you crawl into bed at a decent hour doesn’t necessarily mean you’ll get more sleep. “Plan to be in bed only for the time you’re truly sleeping,” says Dr. Khan. First, figure out how many hours of sleep you want to get. Say that’s 7 hours. So if you have to be up at 6 a.m., go to bed at 11 p.m, not 9 p.m.

As tough as it may be, it’s important to encourage your dog to sleep elsewhere. It’s best if he snoozes in another room so you avoid any nighttime interruptions.

{Obstacle #3} POOR BEFORE-BED HABITS

Speeding along at night trying to get every last thing checked off (laundry! dishes! bills!) keeps your brain and body in active mode.

F I X Y O U R Z Z Z ’ S Stop and think At some point in the evening, take a few minutes to pause and notice smells, sights and sounds. Simply being mindful may improve sleep quality and daytime functioning better than a formal program that includes stress reduction tactics, suggests research published in JAMA Internal Medicine. “A minute or two can make a big difference in your stress levels,” says Shelby Harris, PsyD, director of behavioral sleep medicine at the Sleep-Wake Disorders Center at the Montefiore Health System. Build in buffer time Your body needs a minute—or 30— to wind down and do something relaxing, so stop reading email at this point. “This period is crucial in separating the chaos of the day from the quiet of bedtime,” says Dr. Makekau. Turn on a podcast or draw in an adult coloring book. (And finish your last glass of wine three to four hours before bed so it’s out of your system by the time you crawl in the sheets.)

Simple Ways to Ease Stress

Make the holiday less hectic with these expert tips.

B Y A L Y S S A S H A F F E R

THE SPORT PSYCHOLOGIST SAYS… Sneak in a (quick) sweat outside

It’s worth it to brave the cold— especially because you don’t have to stay out too long to reap the benefits. Studies have found that heading outdoors to exercise is more enjoyable than doing the same activity while cooped up inside, and you’ll feel a lift in your mood after just 5 minutes. Working out is also one of the best ways to bust anxiety: Research shows that it promotes the release of endorphins, which act like a tranquilizer on the brain. Plus, exercise blunts the effects of stress hormones like cortisol. Go for a family stroll before or after dinner, or set your morning alarm 20 minutes earlier to fit in a walk.

GREGORY CHERTOK, sport and exercise psychology consultant

A GIVE-BACK BONUS

One study found that helping friends, peers and even strangers can significantly cut down on stressful feelings. A win-win!

THE NUTRITIONIST SAYS… Enjoy treats the right way

Too much added sugar can cause blood sugar highs and lows, leaving you feeling more anxious and less able to handle stress. But that doesn’t mean seasonal sweets are completely off-limits. Small changes can significantly reduce your overall sugar intake. Try eating just one cookie or piece of candy instead of a handful so you can have a taste without overdoing it. (Place your treat on a plate, then walk away from the rest of the goodies so you aren’t in sight of more temptations.) Also, when cooking, make no-sugar-added choices like roasted sweet potatoes rather than candied yams (you’ll save 14 grams of sugar per serving).

LAURI WRIGHT, PhD, RDN, assistant professor, department of nutrition and dietetics, University of North Florida, Tallahassee

THE DOCTOR SAYS… Let it all out

Bottling up your stress for too long can lead to health issues such as back pain (from excessive muscle tension) and a weakened immune system. So it’s crucial to find a release that works for you. One suggestion: Go to a private spot, such as your car, and scream for about 5 seconds. Yes, seriously. It’s like letting out steam from a teakettle. If screaming isn’t for you, try a few minutes of dancing, singing (put on some holiday tunes!) or deep breathing.

CHRIS GILBERT, MD, PhD, general, integrative and holistic medicine practitioner, Los Angeles