MANHATTAN -- Do you feel so exhausted that you want to crawl into a cave and hibernate? According to Art Rathbun, biofeedback specialist and counselor at Kansas State University, it's not unusual to feel more worn out during winter, when the lack of sunlight often brings a mood-depressing effect.

"People may need to get 15 to 20 minutes more sleep, but not a tremendous amount," Rathbun said.

Fading daylight decreases only a tiny bit of human energy. So, why do many people look so run down this time of year? Rathbun explains that personal winter holiday behavior also affects our need for sleep. "People party more and alcohol consumption goes up. Many people lose energy because they get less exercise during the winter. Also, we generally eat more, which slows metabolism," Rathbun said.

The holiday rush contributes even more to dragging feet. Some people may stay up later at night getting last-minute shopping, cooking, or trip-planning done and build what Rathbun calls a "sleep deficit." Sleep deficits, according to Rathbun, may occur when people lose as little as one to two hours of sleep for a period of four or five days.

Don't fear though. A sleep deficit will not be allowed to completely bankrupt the body. Rathbun reassures, "If you don't get the basic amount, you have to make it up. It's okay to get more rest."

Unfortunately, if a sleep deficit isn't made up soon enough, lack of sleep could cost your body in terms of effectiveness and judgment. People with a sleep deficit this holiday could have difficulties performing ordinary tasks, like driving a car. Rathbun suggests pushing the snooze bar before heading out on the roads if you haven't been getting enough sleep.

How much sleep is enough? "Amount of sleep varies by person, but we each have a built-in need. A majority of people need seven and a half to eight hours," Rathbun said.

"Try different patterns to see when you function best." Rathbun notes that getting the correct amount of sleep promotes better functioning than getting too little, or even too much.

Naps may help increase energy during the day, but Rathbun cautions against taking naps that are too long. "Fifteen to twenty minutes is okay, but any longer may make you sluggish when you wake up," he said. If taking a short nap is not possible, just relaxing for a few minutes may work to rest the body and increase energy.

Above all, don't feel guilty this winter about taking time to rest properly. "We don't know why people need sleep, we just know they do. Time we don't 'waste' sleeping turns into waste of time with lack of effectiveness," Rathbun said.

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December 1997