Hey there! Ashley Wells here. If you're anything like me, the holidays are a magical mix of turkey-induced naps, late-night movie marathons, and crossing time zones to spend time with loved ones. Sound familiar? But as wonderful as the season is, it tends to mess with our sleep patterns—a lot. I’ve been there.
One year, after a week of traveling, overeating, and way too much fudge, I could barely function for days. It’s not just you; sleep disruptions during the holidays are super common. Don’t worry; I’ve got your back with a plan to get you back on track—guilt-free.
Why Holidays Disrupt Sleep
The holidays are such a whirlwind, aren’t they? From parties to travel to endless to-do lists, it’s like our sleep schedules don’t stand a chance.
As revealed by a study published in Frontiers in Physiology, U.S. public holidays lead to major shifts in sleep habits—on New Year’s Eve alone, sleep consistency drops by 13.8%! No wonder we start January feeling like zombies. Been there, done that. Now, let’s look at the culprits behind this seasonal sleep chaos.
1. Irregular Schedules
You know how it goes. Holiday parties keep you out late, mornings start at noon, and the concept of a "routine" gets tossed aside like last year’s gift wrap. Skipping your regular wake-up time can mess with your internal clock. I’ll admit, there have been mornings I slept in so late I didn’t know if it was breakfast or lunch I was eating.
2. Overindulgence
Pass the pie, extra gravy, and maybe that second glass of wine? The holidays are full of indulgences, and while they’re delightful at the moment, it all adds up. Sugar crashes, alcohol disrupting REM sleep, and heavy meals too close to bedtime leave your body trying to recover overnight instead of resting. Been there, done that, and trust me, my sleep didn’t thank me for it.
3. Travel and Jet Lag
Whether it’s driving three hours to Grandma’s or flying across time zones, travel throws your sleep off balance. Once, after flying back home from two weeks out west, I spent days trying to sync my body with my home time zone. Spoiler alert—it wasn’t fun.
4. Stress and Hustle
Even though the holidays are merry, the stress of gift-giving, event planning, or simply hosting family makes it hard to wind down. Your mind races when your body should be shutting down. Raise your hand if you’ve been awake at 2 a.m. thinking about whether you bought Aunt Linda the right size sweater!
Burst Bit! Feeling out of sorts after a long-haul flight? Adjust your bedtime by an hour per day in advance of travel to sync your internal clock with your destination.
Signs You Need to Prioritize Sleep Recovery
How do you know it’s time to get serious about your post-holiday sleep? Here are the signs your body is practically begging for some shut-eye TLC:
- Fatigue and Low Energy: Ever feel like you need a nap before lunch? Chronic fatigue isn’t normal and is a major sign your body is missing restorative sleep.
- Mental Fog and Irritability: If you’re snapping at your partner because they loaded the dishwasher "wrong" (no judgment—been there), your brain might just need a little more rest.
- Mood Swings: Lack of sleep throws off your hormonal balance, making you more emotionally reactive. Imagine crying over a burnt bagel—that’s your body shouting, "Go to bed!"
- Lower Immunity: Catching a cold right after the holidays? Poor sleep wears down your immune system, leaving you open to getting sick. I once spent New Year’s Eve wrapped in a blanket with the flu because I didn’t prioritize my post-holiday recovery.
The Ultimate Post-Holiday Sleep Recovery Plan
Alright, enough about the problem! Let’s fix it. Here’s my tried-and-true sleep recovery plan—based on lots of personal experience and a little trial and error.
1. Reset Your Sleep Schedule
This is the magic move that helps you get back on track. Start by going to bed and waking up just 15-30 minutes earlier or later each day to ease back into your normal routine. It might take a few nights, but consistency is key. When I first started readjusting, I set a nightly alarm for "wind-down" time—a game changer.
2. Cut Back on Screen Time
Did you know the blue light from your phone wrecks your melatonin production? Put away the devices an hour before bed. I like to use this time to read (a good brain-soothing book, nothing too intense!) or journal my thoughts to relax.
3. Optimize Your Sleep Space
It’s hard to drift off in a room that’s too bright, loud, or warm. I recommend blackout curtains, white noise machines, and keeping the room cool—around 65°F works for me. Bonus points for cozy bedding that make you want to crawl into bed.
4. Cut Stimulants
Caffeine, alcohol, and even heavy meals too close to bedtime interrupt sleep quality. Trust me, that late-night coffee may seem harmless, but your 3 a.m. self will seriously question your life choices.
5. Relaxation Techniques
Wind down the right way! I love doing a quick guided meditation or soaking in a lavender-scented bath. Both create the exact “calm vibes” you need to signal your body that it’s bedtime.
Burst Bit! Trouble falling asleep? Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7, and exhale for 8. It relaxes your nervous system right away!
The Impact of Technology on Sleep
Can we talk about how hard it is to put down our devices these days? I mean, who hasn’t fallen into the “just one more video” trap, and suddenly it's midnight? Technology is incredible, but it's not always doing our sleep any favors. I’ve learned this the hard way after countless nights scrolling through cute dog videos (totally worth it, but my sleep? Not so much).
How Technology Affects Your Sleep
Here’s the science behind it—and don’t worry, I’ll keep it quick! Electronic devices like phones, tablets, and laptops emit blue light, which tricks your brain into thinking it’s daytime. This light suppresses melatonin, the hormone responsible for helping you feel sleepy. Plus, stimulating content (hello, cliffhanger in your favorite show!) keeps your mind racing when it should be winding down.
One time, I binged an entire series on Netflix the night before a big meeting. Not only was my brain overstimulated, but I also felt groggy and far from my best the next morning. Lesson learned—TV drama can wait, but quality sleep can't!
Simple Ways to Reduce Tech’s Impact on Sleep
If you’re worried about ditching your favorite gadget altogether—don’t stress. You can keep your devices and still protect your zzzs with a few simple adjustments.
- Set Screen Time Limits: Commit to turning off all screens at least an hour before bedtime. I know, easier said than done, but trust me, it works wonders. You can even set up app or device timers to remind you it’s time to log off.
- Use Blue Light Filters: Most devices now have a "night mode" or "blue light filter" setting. These features reduce the harsh blue tones on your screen, making it easier on your eyes—and your melatonin levels. I schedule mine to switch on automatically in the evening.
- Create Tech-Free Zones: Your bedroom should be a sleep sanctuary, not a Netflix zone. Keep phones, tablets, and laptops out of the bedroom, or at least off your bedside table. I’ve made this a rule, and honestly, my bed feels more like a peaceful escape now!
- Opt for Real Activities Before Bed: Instead of aimlessly scrolling, try a screen-free alternative like reading a book, journaling your thoughts, or doing light stretches. I like to plan my next day—just jotting down a few goals helps me feel organized and ready for rest.
Burst Bit! Need a digital detox? Keep your phone plugged in outside your bedroom. Swap it for an old-school alarm clock to avoid the temptation of middle-of-the-night scrolling.
When it comes to sleep recovery, cutting back on late-night tech use is one of the easiest and most effective changes you can make. Trust me, once you reclaim your pre-bedtime routine, you’ll drift off faster and wake up feeling way more refreshed. And hey, those dog videos will still be there in the morning!
Daytime Habits to Support Better Sleep
Don’t underestimate your daytime routine when it comes to improving those zzzs! These tips have worked wonders for me:
1. Morning Sunlight Exposure
Spend at least 15-30 minutes outside in the morning light. Natural light helps reset your circadian rhythm by telling your brain it’s time to wake up. On gloomy days, I sit close to a light therapy lamp—it’s a lifesaver in winter months.
2. Regular Exercise
Staying active increases sleep quality, but make sure your workouts end at least 3-4 hours before bedtime. I’m a big fan of yoga or calming evening stretches, which help both body and mind relax.
3. Short Naps Rule
If you’re exhausted during the day, limit naps to 20-30 minutes, max. Longer naps leave you groggy and interfere with nighttime sleep. I used to think I needed an hour nap to feel restored, but I now swear by power naps for keeping my energy up.
Burst Bit! An afternoon slump has you reaching for coffee? Opt for a quick 10-minute walk instead. You’ll get an energy boost without sabotaging your sleep later.
Tracking Progress and Adjusting
Tracking your sleep progress can make all the difference between guessing what’s working and actually seeing it.
1. Use Sleep Apps or Journals
Apps like Sleep Cycle or simple pen-and-paper journaling can reveal patterns in your sleep habits. There was one week I couldn’t figure out why I kept waking up tired, only to realize I had been eating too close to bedtime. Tracking made that connection crystal clear.
2. Adjust Bedtime Based on Your Energy Levels
Feeling rested in the morning? Keep your routine consistent. Struggling to wake up? Make micro tweaks to your bedtime until you find your sweet spot.
3. Celebrate Improvements
Getting your sleep back on track is an accomplishment! Reward yourself when you hit milestones—maybe with a new set of pajamas. I recently treated myself to some silky PJs, and honestly, I sleep better just because I feel fancy.
Take Back Your Rest!
There you have it—a step-by-step plan to recover from holiday sleep chaos. It’s easy to deprioritize sleep when life gets busy, but remember, taking control of your rest helps you show up as your best self in every other area of life. I’ve seen the difference it makes firsthand, and I know you can, too.
Sleep tight, my friends—you deserve it!
