The holiday season is a magical time filled with joy, celebration, and connection. But as a Certified Sleep Coach with over 20 years of experience helping people optimize their sleep, I know firsthand how easily your sleep routine can get disrupted by late-night gatherings, rich meals, travel, and holiday stress.
Here’s the truth: you don’t have to sacrifice your sleep to enjoy the holidays—in fact, prioritizing restorative sleep will boost your energy, mood, and overall wellness during this busy time.
In this guide, I’ll share my expert tips to help you protect your sleep quality and maximize your time in deep and REM sleep—no matter where you celebrate or how hectic your schedule gets.
Why Sleep Matters During the Holidays
The holidays can throw off your natural sleep-wake cycle, also called your circadian rhythm. Traveling across time zones, altered meal times, extra socializing, and even holiday stress all impact your ability to fall asleep easily and stay asleep deeply.
Poor sleep quality reduces your body’s ability to recover and recharge, leaving you feeling drained instead of refreshed. And as I always say, quality sleep is the foundation of health, energy, and happiness—especially during the holidays when your body needs it most.
My Top Sleep Tips for the Holiday Season
1. Keep Your Sleep Schedule as Consistent as Possible
Try to go to bed and wake up around the same time every day, even if you’re indulging in holiday movies or late-night celebrations. Consistency helps stabilize your circadian rhythm, which promotes deeper, more restorative sleep.
If you need to nap, keep it brief—20 to 30 minutes—to avoid interfering with nighttime sleep. Avoid napping right after heavy meals, as digestion can disrupt sleep quality.
2. Create a Sleep Sanctuary at Home
Your bedroom environment is critical for quality sleep. Make sure your space supports relaxation and recovery:
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Essentia Organic Mattress: I sleep on an Essentia mattress every night and recommend it because it’s scientifically proven to increase time spent in deep and REM sleep cycles by up to 60%. That means more recovery and less tossing and turning.
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Classic Beyond Latex Pillow: My personal favorite, this pillow contours to your head and neck. Pairs perfectly with an Essentia mattress.
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Control Light Exposure: Use red lens glasses like Truedark in the evening to block blue light from screens and artificial lighting, helping your body produce melatonin naturally.
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Manage Temperature: Keep your room cool to support deep sleep and avoid overheating, which can cause night wakings.
3. Smart Sleep Habits on the Go
Traveling over the holidays doesn’t have to ruin your sleep:
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Bring Your Own Pillow: Hotel pillows can be full of allergens and often don’t provide proper support. I always pack a Cloud pillow for better neck alignment and comfort.
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Use the ErGo Organic Travel Pillow: Made from organic latex foam, it supports your neck and helps eliminate tension on flights.
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Wear Blue Light Blocking Glasses: Airports and airplanes are bright and stimulating. Yellow lens glasses help reduce exposure to blue light, helping you wind down and sleep better when you arrive.
4. Manage Holiday Stress to Protect Sleep
Stress is one of the biggest sleep disruptors during the holidays. Elevated cortisol levels make it harder to fall asleep and stay asleep.
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Avoid caffeine and stimulants in the afternoon and evening.
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Prioritize daily exercise, which releases mood-boosting endorphins and helps lower cortisol.
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Practice mindfulness and deep breathing, especially before bed, to calm your nervous system.
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Set a holiday budget to reduce financial stress—worrying about overspending can keep your mind racing.
5. Watch What and When You Eat
Holiday treats and late-night meals can impact sleep quality:
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Avoid heavy, sugary foods too close to bedtime to prevent blood sugar spikes that disrupt sleep.
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Don’t eat too late—digestion slows during sleep and can cause discomfort like acid reflux.
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Stay hydrated but reduce liquids before bed to minimize bathroom trips at night.
6. Protect Your Sleep from Modern Disruptors: EMFs and Mold
In today’s tech-heavy world, electromagnetic fields (EMFs) and mold can negatively affect your sleep quality without you realizing it.
Essentia’s patented organic latex foam technology not only supports your posture and comfort but also reduces mold growth and EMF exposure in your sleep environment, helping you breathe easier and rest deeper.
Final Thought: Prioritize Sleep, Enjoy the Holidays More
The holidays are meant to be joyful and restorative, but without good sleep, you won’t have the energy or mood to fully embrace the season.
By following these sleep expert tips—from keeping a consistent schedule to managing stress and creating a sleep-friendly environment—you can protect your most important health asset: your sleep.
If you're hosting this holiday season, don't miss our guide on how to enjoy your guests this holiday season and avoid stress!
Wishing you a happy, healthy, and deeply restful holiday season!
— Jack Dell’Accio, Certified Sleep Coach & Founder, Essentia Organic Mattress
Frequently Asked Questions About Sleep During the Holidays
Q: How can I maintain good sleep habits during the busy holiday season?
A: Keep your sleep schedule consistent by going to bed and waking up at the same time daily. Limit late-night screen time using blue light blocking glasses and create a calm, cool sleep environment to promote restful sleep.
Q: What are the best travel tips to sleep well during holiday trips?
A: Bring your own supportive pillow like Essentia’s Cloud Pillow, use an ergonomic travel neck pillow, and wear blue light blocking glasses to reduce stimulation in airports and on planes. Staying hydrated and managing jet lag with light exposure can also help.
Q: How does holiday stress impact my sleep?
A: Stress increases cortisol levels, which makes it harder to fall asleep and stay asleep. Managing stress through exercise, mindfulness, and limiting caffeine can significantly improve sleep quality during the holidays.
Q: Can eating holiday meals late at night affect my sleep?
A: Yes. Eating heavy or sugary foods late can disrupt your sleep by causing blood sugar spikes and digestive discomfort. Aim to finish meals at least 2-3 hours before bedtime.
Q: How do EMFs and mold affect my sleep environment?
A: EMFs can interfere with your body’s natural sleep cycles, while mold can cause respiratory issues that disrupt rest. Wireless EMFs can cause your blood cells to cluster, so blood and oxygen doesn't flow as freely during the night when you brain needs oxygen the most to complete your sleep cycles. Essentia's EMF Protection Foam can help to keep your blood flowing freely, and keep you in crucial REM and Deep Sleep stages longer. Choosing a mattress with organic latex foam like Essentia’s can reduce mold growth and EMF exposure for a healthier sleep space.
Q: What mattress features should I look for to improve my holiday sleep?
A: Look for mattresses that support spinal alignment and increase deep and REM sleep duration. Organic materials with mold resistance and EMF protection, like those in Essentia mattresses, enhance overall sleep quality.
