Steubenville, Ohio—December 22, 2025– As families navigate the hustle and joy of the holiday season, maintaining healthy sleep habits can often be overlooked.
With changes in routine, increased travel, and fewer daylight hours, Trinity Health System, a proud member of CommonSpirit Health, is encouraging the community to prioritize restful sleep to better enjoy the season.
“With all the shopping, decorating, and baking, as well as late nights during the holidays, we tend to compromise our sleep,” said Kim Fonow, Registered Polysomnography Technologist at Trinity Health System. “Our internal clock is thrown off when we lack sleep and the effects are greater than most people realize.”
Getting consistent, quality sleep is crucial for physical health, mental well-being, and overall safety, especially during this busy time of year.
The Importance of Rest: Why You Shouldn’t Skip Sleep
Neglecting proper sleep can have serious consequences that impact both your health and safety:
- Increased Risk of Accidents: Drowsy driving is a major concern, causing an estimated 100,000 crashes annually in the U.S. Many of these occur during peak holiday travel periods.
- Metabolic Disruption: Poor sleep can interfere with hormones that regulate hunger, making it harder to feel full. This can lead to overeating and potential weight gain, common struggles during the holidays.
- Significant Health Impact: Chronic sleep deprivation has been linked to severe conditions, including high blood pressure, stroke, and heart disease.
Tips for Maintaining Healthy Sleep Habits
Trinity Health System encourages families to adopt the following practices for a more restful holiday season:
- Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Adults should aim for seven to nine hours, while children and teens require eight to 11 hours.
- Optimize Your Sleep Environment: Ensure your bedroom is dark, quiet, and cool, ideally between 60 to 67 degrees. Adjust bedding for comfort based on the weather.
- Limit Blue Light Exposure: Avoid electronics that emit blue light in the hours before bedtime, as this light spectrum can interfere with the body’s natural sleep signals.
- Maintain Healthy Habits: Get daily exposure to sunlight by spending time outdoors. Regular exercise promotes better sleep, but try to finish eating and drinking two to three hours before you plan to sleep.
- Manage Stress: Holiday shopping, family gatherings, and travel can increase stress. Incorporate stress-reducing activities like yoga, meditation, or a short walk.
- Adjust for Travel Gradually: When traveling across time zones, begin shifting your sleep schedule by 15-30 minute increments a few days before departure. Once you arrive, maximize outdoor time to help reset your internal clock.
- Keep Naps Short: Limit naps to 20-30 minutes. Longer naps can cause grogginess and disrupt your ability to fall asleep at night.
“I want to emphasize setting that sleep schedule,” Fonow said. “Most of us need seven to nine hours of sleep every night. It’s also very important to keep your room dark and cool- ideally, 60-67 degrees. When your core body temperature is cool, it helps you stay asleep.”
She added, “Last, I can’t emphasize enough turning off electronics at least 30 minutes before going to bed so your natural release of melatonin can begin.”
Trinity Health System is dedicated to helping the Steubenville community achieve better health and well-being. We thank Kim Fonow for offering her expertise on the subject of sleep, especially in relation to the holidays.
If you’d like to interview Kim Fonow regarding topics of sleep and health, please contact Laurie Labishak using the information in the header of this press release.
