The holiday season is meant to be joyful—but for many, it brings stress, late nights, and restless sleep. Between travel, family gatherings, and year-end deadlines, tossing and turning at night is all too common.

The good news? Small, intentional changes can help you reclaim your sleep—even during the busiest time of year. Below are 5 common holiday sleep challenges and actionable strategies to overcome them.

1. Are Late Nights Ruining Your Sleep?

Holiday parties, binge-watching, and travel can throw off your normal sleep schedule. When your body’s internal clock gets confused, falling—and staying—asleep becomes harder.

Quick Fixes:

  • Stick to a consistent bedtime and wake-up time—even on weekends or during travel.

  • If your schedule gets disrupted, gently return to your usual routine the next day.

  • Create a calming pre-bedtime ritual, like reading, gentle stretching, or listening to soft music.

2. Feeling Stressed? Here’s How It Stops Sleep

Financial worries, family dynamics, and year-end deadlines spike cortisol, making it tough to unwind at night.

Quick Fixes:

  • Practice mindfulness, journaling, or deep-breathing exercises before bed.

  • Limit screens and social media in the evening—no doom-scrolling allowed!

  • List three things you’re grateful for each night to shift your focus away from stress.

3. Holiday Treats Making You Tired? Sleep-Friendly Eating Tips

Sugar, caffeine, and alcohol may feel festive, but they can disrupt deep sleep and leave you groggy the next morning.

Quick Fixes:

  • Avoid caffeine after mid-afternoon; enjoy alcohol in moderation.

  • Eat lighter dinners and move indulgent treats to earlier in the day.

  • Swap sugary desserts for herbal tea or warm milk before bedtime.

4. Overstimulated Before Bed? Calm Your Brain Fast

Bright lights, shopping, and late-night gatherings can overstimulate your brain, making it harder to fall asleep.

Quick Fixes:

  • Dim lights and create a soothing bedtime routine.

  • Turn off screens at least an hour before bed.

  • Use blackout curtains, eye masks, or white noise to signal your body that it’s sleep time.

5. Could It Be More Than Holiday Stress?

Sometimes, holiday stress highlights or worsens underlying sleep issues like sleep apnea or chronic insomnia. Ignoring persistent problems can affect mood, health, and energy long-term.

Quick Fixes:

  • Track your sleep patterns in a journal.

  • Maintain therapy routines, like CPAP, even while traveling.

  • If sleep problems persist, consider a sleep consult/assessment.

Pro Tip: Persistent sleep issues don’t have to ruin your holidays. Sleep Therapeutics offers personalized sleep assessments and solutions tailored to you. Book a consultation today and wake up refreshed.