The Holiday Sleep Paradox: Why More Time Off Can Make It Harder to Sleep
Ah, the holidays. That magical time of year when we toss our schedules into the fireplace with the wrapping paper and pretend it doesn’t matter.
But here’s the paradox: while time off should help you relax and recharge, it often leaves people tossing and turning at night.
Why? Because our sleep thrives on structure. And during the holidays, structure is the first thing to go.
The Holiday Schedule Shuffle
When you’re on a regular work schedule, your body gets into a rhythm. Wake up. Work. Eat. Sleep. Repeat.
During the holidays?
You might sleep in, binge-watch your favorite shows until midnight, or eat a second (or third) slice of pie at 10 p.m.
All that unpredictability throws your internal clock—your circadian rhythm—out of sync. And when your circadian rhythm is off, your sleep quality tanks.
What Happens When the Routine Breaks Down?
- Irregular Bedtimes:
Sleeping in might feel luxurious, but it delays your sleep cycle, making it harder to fall asleep the next night. - Late-Night Snacking:
Those cookies you snuck from Santa’s plate? Eating late can spike your blood sugar and make your body work overtime when it should be winding down. - Stress and Excitement:
Even the good kind of holiday stress—seeing family, hosting parties, or planning gifts—can elevate cortisol levels. And cortisol is the enemy of good sleep.
How to Maintain a Healthy Sleep Routine (Without Feeling Like Scrooge)
I get it—you don’t want to be the person who skips the holiday fun for an early bedtime.
Good news: you don’t have to. You just need a little strategy.
- Don’t Overeat Before Bed:
Enjoy your meals, but save the big feasts for earlier in the day. Your stomach will thank you (and so will your sleep). - Stick to a Consistent Wake Time:
No matter how late you stay up, try to wake up within an hour of your usual time. It keeps your internal clock ticking on schedule. - Get Morning Sunlight:
Natural light first thing in the morning helps anchor your circadian rhythm. Plus, it’s a nice excuse to escape the chaos for a brisk walk. - Set a Caffeine Curfew:
A cup of coffee or hot cocoa after dinner may feel festive, but it’ll sabotage your sleep. Keep the caffeine cut-off at least 8 hours before bed. - Wind Down the Right Way:
After the last holiday movie, spend 30 minutes in a dimly lit room, away from screens. Stretch, journal, or read to signal to your body that it’s time to rest.
My Holiday Sleep Secret Weapon
If you’re still struggling to unwind, Sleep Remedy can help.
I originally created it for Navy SEALs—people who understand what it means to be completely off schedule. Sleep Remedy works by giving your body the exact nutrients it needs to wind down naturally. No grogginess. Just real, restorative sleep.
So, if the holidays are wreaking havoc on your sleep, give it a try. It’s one less thing to lose sleep over.
Sleep Remedy
CAPSULES
Doc Parsley’s Sleep Remedy is a natural sleep aid, formulated with a blend of calming nutrients to help you fall asleep faster and improve your sleep quality. Doctor-developed and recommended, it’s non-habit forming and safe for daily use.