Sweet Dreams Through the Season: How to Enjoy the Holidays Without Losing Sleep
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‘Tis the season of celebration — the season of yum. Tables laden with goodies, laughter lingering late into the evening, and a cozy glow all around. But it can also become the season of feeling wired when you should be unwinding, or waking up in the middle of the night with indigestion and a restless mind.
Here’s the good news: you don’t have to give up your favorite holiday treats to protect your sleep. With a few smart strategies around when and how much, you can savour the season—and still wake up feeling refreshed. We’ll look at three classic holiday indulgences and practical ways to enjoy them without sabotaging your slumber.
1. The (Spiked) Holiday Eggnog: How Cream, Sugar & Spirits Affect Your Sleep
A rich cup of eggnog—creamy, sweet, and maybe with a dash of spirits—feels like holiday magic. But each component has a ripple effect on your sleep quality.
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Cream (high fat) slows digestion. Your body stays busy processing the heavy load instead of winding down.
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Sugar causes a spike in blood glucose, followed by a crash that can wake you up or make your sleep lighter.
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Alcohol may make you feel drowsy, but it fragments deep sleep and increases awakenings in the latter half of the night.
Practical tip: Try enjoying eggnog earlier in the evening (or in the afternoon) instead of right before bed. If you include alcohol, keep it modest and pair with water to minimize dehydration (which also interrupts sleep).
2. Too Much Turkey (and Stuffing and Potatoes…): Why Overeating Impairs Sleep
That big holiday feast is part of what makes the season feel special—lots of good food, family, tradition. But when the “just one more helping” turns into three helpings, your body’s digestive system is left working overtime while your brain is trying to shut down for rest.
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Large, rich meals can cause heartburn, indigestion or bloating—all major sleep interrupters.
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When digestion is active, fewer resources go toward restorative sleep processes.
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Late heavy meals can also throw off your circadian rhythm by making you feel sluggish, wired, or uncomfortable when you lie down.
Practical tip: Try to finish your main meal at least 3 hours before bed. If you do overeat, take a gentle evening walk or do light stretching to aid digestion and relieve discomfort. Also, take advantage of morning sunshine and movement (see below) to reset your body’s internal clock.
Extra tip: Elevating your head with Reverie’s anti-snore function on the adjustable bed will open your airways and relieve some heartburn.
3. Pecan Pie, Pumpkin Pie, Apple Pie With Whipped Cream: The Dessert Dilemma
Dessert is one of the hallmark joys of the holidays—and rightly so. But sugar rushes, buttery crusts, and additional whipped cream all carry sleep-costs.
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Sugar elevates cortisol and stimulates your brain, making it harder to relax into sleep.
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High fat toppings (like whipped cream) slow digestion, meaning you may lie awake with uncomfortable fullness.
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If you’re eating dessert late, your body has less time to digest before bed, raising the likelihood of midnight wakeups or restless tossing.
Practical tip: Pick your favorite pie and truly savour it—but earlier in the evening. Skip the extra whipped cream or swap in a lighter topping (like plain Greek yogurt) if you plan to be up late. Pair it with a balanced earlier meal so your blood sugar stays steadier.
Your Simple Sleep Strategy: The 3-2-1 Rule
A simple, practical rule for better sleep through the holidays (and beyond):
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3 hours before bed: Stop eating.
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2 hours before bed: Stop drinking fluids (to reduce night-time wakeups).
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1 hour before bed: Power down screens.
This rhythm gives your body time to digest, your bladder time to settle, and your mind time to shift into rest mode. Pairing that with lighter evening consumption and strategic morning movement sets you up for restful nights—even in the midst of celebration.
Don’t Skip These Good Things About Holiday Eating
Surprisingly, yes. Your holiday meal, when timed and balanced well, brings several natural sleep-helpers:
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Turkey contains tryptophan, an amino acid linked to the production of melatonin and serotonin (which help regulate sleep).
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Sharing festive meals with friends/family boosts dopamine and serotonin—which enhance mood and relaxation.
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Traditional holiday dinners (especially on feasting days like Thanksgiving) are often earlier in the day—a timing that naturally supports your circadian rhythm.
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Movement in the morning (think a friendly “turkey trot”) gets you exposed to natural light and physical activity early—both known to support good sleep regulation.
So yes—go ahead, enjoy the holiday feast. Just give your body the gentle structure it needs to transition into restful sleep.
FAQs & Additional Tips
Q: Can I eat dessert and still sleep well?
A: Yes—choose your treat, eat it with intention and a proper buffer before bed (ideally at least 3 hours). Limit late-night indulgence.
Q: Is alcohol always bad for sleep?
A: Alcohol in moderation earlier in the evening won’t ruin your night—drinking to excess or too close to bedtime increases fragmented sleep and premature awakenings.
Q: Should I skip the big holiday meal entirely?
A: Not at all. It’s part of the joy and tradition. The key is timing, portion size, and supporting your sleep routine with movement and daylight.
Q: How important is morning movement for sleep?
A: Very. A brisk walk or outdoor activity early in the day helps regulate your circadian rhythm, improves digestion, and enhances your readiness for restful sleep later.
Conclusion
This holiday season, you don’t have to make sleep a casualty of celebration. With mindfulness around what you eat, when you eat, and supporting your body with daylight and movement, you can enjoy all the treats, feasts, and dessert moments—and still wake up refreshed.
Let the season of celebration be one of restful, joyous sleep as much as it is of indulgence and laughter.