Sleep During the Holidays

By Annapolis Asthma, Pulmonary & Sleep Specialists

. https://www.annapolispulmonary.com

More Sleep Articles

Sleep During the Holidays

Protecting Your Rest In a Season Of Stress

The holiday season is filled with joy, celebration, and connection — but it can also disrupt healthy routines, including one of the most important: sleep. Between travel, late-night events, seasonal stress, and overindulgence, many people find themselves running on less rest just when their bodies need it most.

Sleep plays a vital role in supporting immune function, mood stability, and energy levels — all essential for navigating busy social calendars and colder months. When sleep suffers, so does our ability to manage stress, make healthy food choices, and stay physically active.

Holiday Stress and Sleep Disruption

The pressure to shop, cook, entertain, and travel can trigger anxiety and mental overstimulation. This often makes it harder to fall asleep or stay asleep, especially when paired with irregular schedules. Practicing relaxation techniques — like deep breathing or reading before bed — can help wind down, even on hectic days.

Travel and Time Zone Trouble

If your holiday plans involve crossing time zones, your circadian rhythm may be thrown off. To adjust, try to shift your sleep and wake times by 30–60 minutes in the days leading up to travel. Once at your destination, get natural light in the morning and avoid screens at night to reset your internal clock.

Food, Alcohol, and Late Nights

Rich meals and alcohol — both common during holiday gatherings — can interfere with deep sleep. Heavy foods close to bedtime may cause discomfort or reflux, while alcohol can fragment sleep cycles, leaving you feeling groggy the next day. Moderation and timing are key: try to finish eating and drinking at least 2–3 hours before bed.

Why It Matters

Inconsistent, poor-quality sleep can lower your immune defenses, making you more susceptible to colds and seasonal viruses. It also impacts focus, mood, and metabolism, which can affect your ability to maintain other healthy habits through the season and into the new year.

Set a Foundation
For the Year Ahead

Good sleep isn’t something to postpone until January. Protecting your rest now can help you feel better throughout the holidays — and start the new year on stronger footing. Maintaining a consistent sleep schedule, prioritizing wind-down time, and addressing ongoing sleep issues can make a big difference in overall well-being.