Beware of holiday stress or you can count on sleepless nights during this otherwise joyous time of year.

If visions of dancing sugar plums keep you awake at night, try these tips to help you get some good snoozes during these hectic holidays:

•  Don't dwell on insomnia if you are experiencing it. It will likely pass when you resume your regular schedule. If you make a big deal out of it, the anxiety can actually lead to permanent insomnia.

•  Exercise. If you like to exercise vigorously, do it in the morning or early afternoon. Perform a relaxing exercise, such as yoga, right before bed.

•  Reserve the bed for sleeping. Don't eat, work or watch TV while in bed. Teach your body that when you hit the sack, it is because you're ready for some shut-eye.

•  Stick with a consistent sleeping schedule. If you get thrown off one night because of a party, that's fine. Make sure you resume your normal bedtime the next night.

•  Avoid stimulants, such as caffeine, nicotine and alcohol, close to bedtime. While alcohol often speeds the onset of sleep, it disrupts sleep in the night as the body begins to metabolize the alcohol. If you do drink alcohol, allow one hour before bedtime to metabolize each alcoholic drink.

•  Don't eat large meals right before going to bed. Allow time for food to digest to avoid nighttime heartburn or acid reflux. But don't go to bed hungry. Eat something easy on your digestion, like a peanut butter-and-jelly sandwich or banana.

•  Forget about counting sheep if you can't seem to turn off your thoughts. Loredo says that's too much work and may keep you awake. Instead, count your breaths. As you breathe deeply, consciously relax each muscle, one at a time. Meditation allows your thoughts to float away as you feel your physical body relaxing.

•  Set aside a "worry time" earlier in the day when you can sit quietly and stew about your concerns. That takes the pressure off thinking about issues later when you're in bed.

•  Stop all activities one hour before going to bed. Turn off the TV or computer - they're stimulants. Take a shower, brush your teeth and get ready for bed.

Reading in bed is okay as long as it is a book you can put down and isn't frightening - otherwise, like TV, a scary book can stimulate your mind and keep you awake.

•  Ensure your sleeping environment is relaxing and a pleasant place to rest. Buy flannel sheets, a better pillow, a new blanket or black-out curtains.

If you try these tips and still wake up in the middle of the night, get out of bed and write a "worry list" about all the things you need to do the next day. Somehow, organizing all your anxieties on a single page seems to allow you to put these worries aside - at least until morning.

Seeking professional help

People often seek help for sleeping problems after the holidays when they realize that what they thought was a short-term problem is still with them long after New Year's Day. If insomnia goes beyond two weeks, see a sleep specialist for medical or behavioral intervention, advises Dr. Jose Loredo, who directs the University of California, San Diego's Sleep Medicine Center.

Loredo notices the higher people's stress loads are during the holidays, the more likely they are going to have trouble getting a good night's rest. The trouble with temporary insomnia begins when they can't turn off their thoughts because they have a lot on their minds.

"The holidays throw off sleep patterns," he says. "Because of parties, gift shopping, eating more and drinking more, people tend to go to bed later this time of year, but still get up early. That can lead to sleep deprivation."

Keep in mind, however, that you may need several nights of good sleep to make up for one night of tossing and turning, says Dr. Sonia Ancoli-Israel, a psychiatrist at UC, San Diego.

"The more nights you skimp on sleep, the longer it will take you to catch up," she says. "Remember that sleep is just as important as food and water. You need all three of them to be healthy."

Nubella tip: For ideas on improving your sleep, check out Nubella's Sleep Health Center.

Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.