The holidays are meant to be joyful—but for many of us, they can feel overwhelming. Full calendars, travel, social commitments, disrupted routines, and high expectations can quietly push stress levels higher. And when stress rises, sleep often suffers.
If you’ve found yourself feeling wired at night, waking up tired, or running on caffeine and willpower during the holidays, you’re not alone. The good news? A few gentle, intentional habits can calm your nervous system and help support deeper, more restorative sleep—without adding more to your to-do list.
How Holiday Stress Impacts Sleep
Stress triggers the release of cortisol, your body’s primary stress hormone. Cortisol is helpful in short bursts, but when it stays elevated—especially in the evening—it can:
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Make it hard to fall asleep
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Cause frequent nighttime waking
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Lead to racing thoughts
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Increase cravings and next-day fatigue
During the holidays, irregular schedules, late nights, sugar, alcohol, and travel can further disrupt your body’s natural sleep rhythm. Supporting calm and consistency is key.
Why Sleep Matters More Than Ever During the Holidays
Quality sleep isn’t just about feeling rested. It supports:
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Emotional balance – better mood and resilience
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Hormone regulation – including hunger and stress hormones
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Immune health – especially important during winter months
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Metabolic health – improved blood sugar control and energy
When sleep improves, everything feels more manageable.
Simple Ways to Calm Holiday Stress & Support Sleep
1. Create a Gentle Evening Wind-Down Ritual
Your body needs cues that it’s safe to slow down. A consistent, calming routine—even 10 minutes—can signal your nervous system that it’s time to rest.
Ideas include:
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Dimming the lights after dinner
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Stretching or gentle yoga
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Reading a few pages of a book
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Deep breathing or meditation
Consistency matters more than perfection.
2. Limit Late-Night Stimulation
Scrolling, emails, and late-night shows can overstimulate your brain. Blue light and mental stimulation suppress melatonin, your sleep hormone.
Try:
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Putting your phone away 30–60 minutes before bed
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Charging devices outside the bedroom
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Switching to calming music or silence in the evening
Your sleep quality will thank you.
3. Support Blood Sugar Before Bed
Blood sugar dips overnight can trigger cortisol release, leading to nighttime waking.
A small, balanced evening snack can help:
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Greek yogurt with cinnamon
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A handful of nuts
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Collagen peptides mixed into warm milk or herbal tea
This helps keep blood sugar steady and supports relaxation.
4. Nourish Your Nervous System
Certain nutrients play a key role in calming the body and promoting restful sleep:
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Magnesium glycinate – supports muscle relaxation and stress reduction
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Collagen peptides – support satiety and nighttime blood sugar balance
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Omega-3s – help reduce inflammation and support brain health
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Probiotics – a healthy gut supports mood and sleep quality
- Creatine monohydrate - can help support energy levels
These small daily supports can make a noticeable difference over time.
5. Be Mindful with Alcohol & Sugar
Holiday treats are part of the season—but excess sugar and alcohol can disrupt sleep cycles and increase nighttime waking.
Simple shifts:
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Alternate alcoholic drinks with water
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Enjoy sweets earlier in the day
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Pair treats with protein or healthy fats
This helps your body stay more balanced.
6. Give Yourself Permission to Rest
Perhaps the most important step is releasing the pressure to “do it all.” Rest is not a reward—it’s a requirement.
Try asking yourself:
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What can wait?
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What can I say no to?
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Where can I choose ease instead of perfection?
Even small moments of intentional rest matter.
The holidays don’t have to leave you exhausted. By supporting your nervous system, nourishing your body, and prioritizing rest, you can move through the season feeling calmer, more present, and more grounded.
Small, consistent habits create lasting change—especially when it comes to stress and sleep.
