Holiday Stress and Sleep Loss: How to Sleep Better During the Holidays

The holidays are one of the most stressful—and sleep-depriving—times of the year. Between packed schedules, family gatherings, travel, and emotional strain, many people experience stress-induced insomnia or poor sleep quality in November and December.
This guide explains why holiday stress affects sleep and shares practical, science-backed tips to help you rest better—without sacrificing the joy of the season.

Why Do the Holidays Cause Sleep Problems?

Holiday sleep loss is usually caused by a combination of:
Increased mental and emotional stress

• Disrupted routines and later bedtimes
• Alcohol and rich foods close to bedtime
• Heightened excitement in children
• Grief or loneliness from missing loved ones

Stress activates the body’s sympathetic nervous system, keeping you alert when you should be winding down. Over time, this makes it harder to fall asleep—and stay asleep.

Does Alcohol Help You Sleep?

Short answer: no.
While alcohol can make you feel drowsy, it reduces sleep quality and disrupts your natural sleep cycles.

How Alcohol Affects Sleep

• Suppresses REM sleep, which supports emotional regulation and memory
• Causes lighter sleep in the second half of the night
• Increases nighttime awakenings and early-morning restlessness
• Can worsen snoring and sleep apnea symptoms

Best practice:
If you choose to enjoy a holiday drink, have it earlier in the evening and allow at least 3 hours before bedtime. Hydration also helps reduce sleep disruption.

What Is the Vagus Nerve and How Does It Help with Sleep?

The vagus nerve is a major nerve connecting the brain to the heart, lungs, and digestive system. It plays a central role in activating the parasympathetic nervous system, which controls rest, relaxation, and recovery.

When the vagus nerve is stimulated, it can:

• Lower heart rate
• Reduce cortisol (stress hormone)
• Calm the nervous system
• Prepare the body for sleep

Simple Ways to Stimulate the Vagus Nerve

• Slow breathing with long exhales (4–6 breaths per minute)
• Gentle humming or singing
• Light stretching or restorative yoga
• Cold water on the face
• Mindfulness or body scanning before bed

There are also wellness and sleep products designed to support vagal stimulation through gentle vibration, pressure, or relaxation cues—helpful for people whose stress feels “stuck” at night.

How Can You Reduce Emotional Stress During Family Gatherings?

Holiday stress often comes from relationships, not schedules.
Instead of forcing positivity, try this:

• Identify 1–2 qualities you appreciate about the people around you
• Focus on shared moments rather than old patterns
• Give yourself permission to step away and reset when needed

This small mental shift can reduce emotional reactivity and help your nervous system settle—making it easier to fall asleep later.

Quick Tips for Better Holiday Sleep

• Keep your bedtime within 30–60 minutes of your usual schedule
• Create a 20–30 minute wind-down routine each night
• Limit alcohol and caffeine after mid-afternoon
• Use calming sensory cues: dim lighting, cool temperatures, soft textures
• Prioritize sleep as non-negotiable self-care, not a luxury

Can You Still Sleep Well During the Holidays?

Yes. Even during a busy and emotional season, small, intentional choices can protect your sleep and reduce stress.

At Reverie, we believe restorative sleep is the foundation for resilience—especially during the holidays. When you care for your nervous system and your sleep environment, you give yourself the ability to show up with more calm, clarity, and energy.