How to Get the Best Sleep During the Holiday Season

The holiday season is often filled with joy, family, and celebration. It can also bring late-night gatherings, rich foods, and added stress that can disrupt your rest. While it’s a time for fun and festivities, protecting your sleep is crucial for your overall well-being. Good sleep helps you stay energized, manage stress, and truly enjoy this special time of year.

We've put together some simple, practical tips to help you get the best sleep possible during the holidays. You can feel rested and ready for whatever the season brings your way.

One of the most effective ways to ensure quality sleep is to stick to a regular schedule. The excitement of the holidays can make it tempting to stay up late and sleep in, but this can throw off your body's internal clock. Try to balance rest with the never ending holiday FOMO.

Your body thrives on routine. Going to bed and waking up around the same time each day (even on weekends and holidays) helps regulate your sleep-wake cycle. This consistency makes it easier to fall asleep at night and wake up feeling refreshed in the morning. Aim for at least 7-9 hours of sleep if you’re an adult, or 8-11 hours for children and teens (National Sleep Foundation).

• Set a Bedtime and Wake-up Time: Try to adhere to these times as much as possible. If you attend a late-night party, aim to get back on track the following night rather than starting a new, later schedule.
• Limit Long Naps: If you need to nap, keep it short (20-30 minutes) and take it earlier in the afternoon. Napping for too long or too late in the day can interfere with your ability to sleep at night.

Your bedroom should be a sanctuary for rest. During the holidays, extra lights, noise, and clutter can easily creep in. Making your sleep space calm and comfortable is a key step toward better rest.

A cluttered room can contribute to a cluttered mind, making it harder to relax. Take a few minutes before bed to put away clothes, clear off your nightstand, and create a sense of order. This simple act can have a surprisingly powerful effect on your ability to unwind.

• Keep it Cool, Dark, and Quiet: The ideal temperature for sleep is typically between 60 and 67 degrees Fahrenheit. Make sure your bedroom is as dark and quiet as possible, and adjust sheets or blankets to match the weather. Blackout curtains and earplugs can help with extra light and noise from holiday celebrations (National Sleep Foundation).
• Reserve Your Bed for Sleep: Avoid working, eating, or watching TV in bed. This helps your brain associate your bed with sleep and relaxation, making it easier to drift off when you lie down.

Making small, healthy choices during the holidays can make a big difference in your sleep quality. Step outside for a little fresh air and sunlight when you can—natural light helps keep your sleep schedule on track, even with shorter days. Fitting in a bit of exercise also promotes more restful sleep, but try to finish your activity a few hours before bedtime for best results (National Sleep Foundation). 

Finish eating and drinking 2-3 hours before you go to bed to give your body time to digest and wind down. If you’re hungry later in the evening, opt for a light snack.

From financial pressures to family dynamics to finding the perfect gifts, the holidays can also be a significant source of stress. High stress levels can disrupt your sleep patterns and leave you feeling wired and tired.

It's important to build moments of relaxation into your busy holiday schedule. You don't need a lot of time to make a difference. Even a few minutes of quiet can help reset your mind and body.

• Practice Deep Breathing: Before getting into bed, try a simple breathing exercise. Inhale slowly through your nose for a count of four, hold your breath for a count of seven, and exhale completely through your mouth for a count of eight. Repeat this several times to calm your nervous system.
• Write It Down: If your mind is racing with to-do lists or worries, spend a few minutes writing them down in a journal. Getting your thoughts out of your head and onto paper can provide a sense of relief and clear your mind for sleep.
• Gentle Stretching: A few light stretches before bed can help release physical tension built up during the day. Focus on gentle movements rather than an intense workout, which can be stimulating.

Holiday feasts are a highlight of the season, but heavy meals and certain beverages can be major sleep disruptors. What you consume in the hours leading up to bedtime can significantly impact your sleep quality.

Enjoying festive food and drink is part of the fun, but a little mindfulness can go a long way. Paying attention to timing and portion sizes can help you avoid discomfort and sleepless nights.

• Avoid Heavy Meals Before Bed: Try to finish your last large meal at least two to three hours before you plan to sleep. This gives your body ample time to digest. If you're hungry later in the evening, opt for a light snack like a banana or a small bowl of oatmeal (National Sleep Foundation). 

• Limit Caffeine and Alcohol: Caffeine is a stimulant that can stay in your system for hours. Avoid coffee, tea, and soda in the late afternoon and evening. While alcohol might make you feel drowsy initially, it disrupts the sleep cycle later in the night, leading to fragmented and less restorative sleep. Try to stop drinking alcohol a few hours before bedtime.
• Stay Hydrated, But Not Too Late: Drink plenty of water throughout the day, but try to reduce your intake in the hour or two before bed to prevent nighttime trips to the bathroom.
• Layoff the Late Night Sugar: Sugar can disrupt sleep and keep you awake. Try to enjoy your holiday treats a few hours before you get your rest!

The holidays are a marathon, not a sprint. By prioritizing your sleep, you give yourself the gift of energy, patience, and good health. You don't have to be perfect, but making small, conscious choices to protect your rest will help you enjoy the season to its fullest.

Choosing the right mattress and pillows is also crucial for a good night’s rest. Ensure your sleep setup provides the comfort and support you need to wake up feeling your best.