Your Holiday Sleep Survival Guide: How to Keep Your Sleep, Stress, and Sanity in Check This Season
The holidays are supposed to be magical, right? Quality time with family, cozy nights by the fire, that perfect cup of hot cocoa. But let's be real — for many of us, the holidays also mean disrupted routines, endless to-do lists, travel exhaustion, and way too many opportunities to undo all the progress we've worked so hard to make.
If you've been working on improving your sleep, you might be looking at the holiday season with a mix of excitement and… dread. Will all those late nights, travel days, and indulgent dinners throw everything off?
Here's what I want you to know: You don't need to be perfect to stay balanced. You just need to keep your foundations in place — most of the time.
I've been exactly where you are. As a former insomniac who spent years waking up at 3 AM like clockwork, I know how fragile good sleep can feel — especially when your routine gets disrupted. But I also know that with the right strategies, you can enjoy the holidays without sacrificing everything you've built.
This guide is your roadmap to navigating the season while keeping your body, mind, and sleep on track.
Travel Smart: Keep Your Body Clock Happy
Travel is one of the biggest sleep disruptors during the holidays — and for good reason. When you cross time zones, change environments, or simply break from your normal schedule, your circadian rhythm takes a hit.
Research published in the Journal of the Sleep Research Society shows that even a one to two hour shift in sleep timing can affect your cortisol patterns for days afterward.
And when cortisol gets out of whack? Your sleep quality suffers, your energy tanks, and you're more likely to reach for sugar and caffeine to compensate. It becomes a vicious cycle.
The thing is, a few small tweaks can make a huge difference:
• Keep your rhythm as consistent as possible. Try to wake up and go to bed within an hour of your usual schedule, even on travel days.
• Hydrate like your sleep depends on it (because it does). Dehydration — especially when flying — raises cortisol and makes it harder to fall and stay asleep.
• Start your day with protein. Eating protein and healthy fats first thing helps stabilize blood sugar and prevents the energy crashes that mess with your sleep later.
• Reset when you land. Get sunlight in your eyes and move your body as soon as possible after arriving. This signals to your circadian rhythm that it's time to adjust.
• Pack your sleep kit. Eye mask, earplugs, magnesium or GABA, blue-light blocking glasses, and any calming supplements you use. Don't leave home without them.
Eat (and Drink) Without Derailing Your Progress
You've worked hard to reduce inflammation and balance your blood sugar — and I'm not going to tell you to skip Grandma's famous pie or turn down a glass of wine at the holiday party. That's not realistic, and honestly? It's not necessary.
What matters is being intentional rather than restrictive.
A study in the American Journal of Clinical Nutrition found that blood sugar spikes from high-glycemic meals can reduce sleep quality and increase nighttime awakenings. But here's the good news: when you prioritize protein and healthy fats alongside those holiday treats, you buffer the impact significantly.
• Protein first, always. At every meal and party, make protein your priority. It's your secret weapon against sugar crashes, cravings, and poor sleep.
• Be intentional, not rigid. Decide ahead of time which treats are worth it. Enjoy them fully — then move on without guilt.
• If you drink, do it smart. Alternate with sparkling water or kombucha, avoid sugary mixers, have your drink with food, and avoid alcohol within three hours of bedtime.
• Pre-party snack is non-negotiable. Eat something with protein and fat before you go — a boiled egg, handful of nuts, or protein smoothie — so you're not showing up starving and grabbing whatever's in front of you.
Remember: One off-plan meal won't undo months of progress. Just get back to your basics the next day.
Sleep Well — Even Away from Home
New beds, unfamiliar rooms, late nights with family, and the general chaos of the holidays can make good sleep feel impossible. But your body is smarter than you think — it responds to cues and consistency, even in new environments.
Research on what scientists call the "first-night effect" shows that our brains stay partially alert in unfamiliar sleeping environments as a protective mechanism. This is why you might sleep poorly the first night in a hotel or guest room. But studies also show that bringing familiar cues — your own pillowcase, a calming scent, or even familiar pajamas — can significantly reduce this effect.
• Keep your bedtime ritual, even if it's shorter. Do one or two calming things your body recognizes — stretch, read, journal, or do some deep breathing. Your nervous system will thank you.
• Bring familiar cues. Your pillowcase, favorite pajamas, or a calming essential oil can signal to your brain that it's safe to sleep.
• Avoid "revenge scrolling." I know it's tempting to scroll through your phone after a long day with family, but it keeps your brain alert when it should be winding down. Try a podcast, meditation, or book instead.
• If you wake up, don't panic. Try slow breathing, a sip of water, or some GABA if you have it. Your body knows how to settle again — anxiety about being awake makes it harder.
• Keep it cool. Warm rooms, alcohol, and sugar can all cause restless, fragmented sleep. If you can control the thermostat, aim for 65-68°F.
Manage Stress (and Family Dynamics)
Let's be honest: for many of us, family gatherings are a source of stress as much as joy. You can't control other people's behavior — the comments about your food choices, the questions about when you're going to [insert life milestone here], or the relative who always pushes your buttons.
But you can control how you respond.
Studies in the Journal of Health Psychology show that acute stress — even from social situations — can elevate cortisol for up to 24 hours afterward. And elevated cortisol at night? That's a recipe for 3 AM wake-ups and racing thoughts.
• Breathe before you react. A few deep belly breaths activate your parasympathetic nervous system and lower cortisol fast. Do this before responding to that frustrating comment.
• Move your body. A solo walk, quick stretch, or even 10 jumping jacks can shift your mood and nervous system state instantly.
• Build in mini pauses. Quiet coffee in the morning before everyone wakes up, five minutes alone after meals, or reading before bed. These small pockets of calm add up.
• Remember: boundaries are self-care. It's okay to say no, step away when you need to, or leave earlier than expected. Protecting your peace isn't selfish — it's necessary.
• Stay connected to your "why." Better sleep. More energy. More peace. This is about supporting YOU.
Supplements and Social Situations
Traveling with Supplements
• Pack your supplements in a pill organizer or small labeled bags by day — it makes sticking to your routine simple.
• Keep your essentials (like magnesium or calming support) in your carry-on if you're flying.
• Don't panic if you miss a dose. Just restart at the next scheduled time — consistency matters more than perfection.
• If you run out or forget one, focus on hydration, protein, and balanced meals — your body knows how to steady itself.
Handling Questions About Your Choices
It's normal to feel awkward when people ask, "Why aren't you eating that?" or "Can't you just have one drink?" Here's how to keep it light but firm:
• "I've been working on my sleep and energy, and my body feels so much better eating this way."
• "I'm doing a health program that's really helping my hormones and sleep — I feel a lot better and want to keep going!"
• "I'm just giving my body a reset right now — it's been worth it."
No one needs the full medical explanation unless you want to share it. You're not being difficult — you're being intentional.
Your Daily Holiday Reset Checklist
Each day, ask yourself:
☐ Did I eat protein with each meal?
☐ Did I hydrate well?
☐ Did I move my body (ideally outside)?
☐ Did I take a moment to breathe or reset?
☐ Did I protect my wind-down time before bed?
Even three out of five is a win. Small steps add up to big results.
You've Got This
You don't have to control every detail — just keep coming back to what you know works for your body.
Trust that your system remembers how to reset. The progress you've made is yours — it doesn't disappear because of a few holiday cookies or one late night.
Here's to calm mornings, cozy nights, and truly restorative rest this season. You've earned it.
Ready to Make 2025 the Year You Finally Sleep?
If you've been nodding along thinking, "This is exactly what I need" — but you're also wondering why generic tips haven't been enough to fix your sleep — I want you to know something: there's usually a deeper reason.
Maybe it's gut issues throwing off your neurotransmitters. Maybe it's hormonal shifts that conventional labs keep missing. Maybe it's nutrient deficiencies that are preventing your body from producing the melatonin it needs.
The thing is, we won't know until we look. And that's exactly what I help women do every day.
Book a free discovery call and let's figure out what's really keeping you awake — and what it will take to get you sleeping through the night again.
Because here's what I know for sure: there's always a legitimate reason why you're not sleeping. We've just got to find it.
For daily sleep tips and guidance, follow me on Instagram @kellymurrayadultsleep
Sweet Dreams…
Kelly Murray is a certified sleep coach and an award-winning pediatric sleep consultant based in Chicago offering sleep coaching services nationwide.