5 Ways You Can Get Better Sleep While Entertaining for the Holidays
The holiday season is upon us! No matter which holiday you celebrate, you're likely gearing up for time spent with loved ones. With traveling, cooking, hosting, gift buying, and more, it's no question that the holiday season can be a busy time of year.
Despite the busyness, your sleep health should not take the backseat. Good sleep matters for your overall well being, so it’s important to prioritize it, especially during the holidays when getting good sleep can be extra challenging. At Aeroflow Sleep, we know it can be difficult to sleep well with so much going on. That's why we're sharing five helpful sleep tips for the holidays, so you can get the rest you need and enjoy this season to the fullest.
Why Do I Struggle To Sleep During The Holidays?
While the holidays may bring thoughts of fun and excitement, once it comes time for them, stress and anxiety can peak and affect your sleep. You may be stressed about having to interact with that one family member. You know the one. Or, maybe you're traveling and not sleeping in your own bed. Or, maybe you're playing the host, having everyone in your space, and you’re stressed about making the food and entertaining guests. According to the NIH, sleep disturbances affect around 50% of people with anxiety. No matter your circumstance, it is not uncommon to struggle to get good, quality sleep during the holidays. Many people return from holiday celebrations feeling exhausted rather than refreshed, which can impact your overall wellness and ability to enjoy the holiday season.
Does Holiday Stress Impact My Sleep?
Yes, stress can impact your sleep during the holidays. In fact, the American Psychological Association says it works both ways: stress can lead to poor sleep quality, just as much as a lack of sleep can lead to stress. With the holiday season in full swing, it's likely you have many stressors at play.
For example, if your never ending to-do list during the holidays is causing you to lay awake at night, that can result in not enough sleep. Not only this, but that lack of healthy sleep during the holidays can compound and lead to more stress, creating an endless cycle, especially if you can't get away from a house full of people. Nine out of ten people say the holiday season causes stress for them, according to the American Psychological Association, including money issues, missing loved ones, and having too much to do.
Does Holiday Travel Make Me Lose Sleep?
Holiday travel can significantly impact your sleep, too. According to the Sleep Foundation, travel can disrupt your normal sleep habits and ultimately lead to poor quality sleep as a result of increased fatigue, jet lag, or changes in routine.
Whether by plane, train, or car, travel can cause both mental and physical stress on the body, which can ultimately make it more difficult to fall asleep. In addition to this, if you change time zones while traveling, jet lag can throw off your circadian rhythm and make it challenging to get a good night's sleep.
Helpful Tip! If you are traveling for the holidays and you have sleep apnea, don't forget to bring your CPAP supplies with you. Though you may think, "It's just a couple of nights," it only takes one night without your PAP therapy to re-trigger your sleep apnea symptoms. Not sure how to travel with your CPAP supplies during the holiday season? Head on over to our Traveling with CPAP Guide.
How Do I Get Better Sleep This Holiday Season?
So, how do you take care of your mental health and put a stop to the stress? Keep reading for a few healthy suggestions to get good sleep during the holiday season, because the answer you've all been waiting for is here! Check out these five sleep apnea tips on how to sleep better during the holidays:
1. Stick to Your Regular Routine
The National Sleep Foundation (NSF) recommends setting a sleep schedule during the holiday season to get the best quality sleep. What this looks like is having a consistent bedtime routine each night and ensuring that you go to sleep and wake up at the same set time each day, even on weekends. This is a helpful way of making sure you’re giving your body enough time to get the rest you need!
When setting your sleep schedule, keep in mind that most adults need 7 to 9 hours of sleep each night, while children and teens need 8 to 11 hours. The NSF also explains that consistency supports your circadian rhythm and helps your body maintain its natural sleep-wake cycle, even when your holiday schedule gets hectic.
2. Practice Healthy Eating Habits
It’s easy to stray from your regular eating habits during the holidays, but it’s important to know both eating in excess and eating sugary foods can negatively impact your sleep. With holiday parties, it's easy to overeat and to indulge in sugary treats. Instead, be mindful of your eating habits, because they can make it more difficult to get a good night's rest. The National Sleep Foundation recommends finishing eating and drinking 2 to 3 hours before you go to bed to allow proper digestion.
If you have sleep apnea in particular, there are certain foods you should avoid during the holidays to help get good sleep, like dairy or red meat, because they will worsen your symptoms. Though there are foods that can negatively impact your sleep apnea, there are also foods that can help. One of Aeroflow Sleep's Medical Advisory Board Members, Dr. Monique May, suggests six foods that can help with sleep apnea on our blog. The list to avoid before bed includes alcohol, caffeine, and fatty red meats.
3. Limit Alcohol
If you’re looking to improve your sleep, limiting alcohol is a great place to start. Alcohol can seriously mess with your circadian rhythm and quality sleep. While alcohol is a depressant and may cause sleepiness, drinking alcohol before bed can disrupt your sleep cycle and actually cause you to wake up during the night. Alcohol fragments sleep and reduces REM sleep, which is essential for feeling rested. In fact, according to a systematic review of 27 studies by ScienceDirect, a low dose of alcohol will negatively impact, or reduce, REM sleep.
If you can't sleep during the holidays, drinking alcohol is not going to be your best bet. Instead, try taking melatonin or tart cherry juice, which may be effective in improving sleep quality according to an NIH study. And, if you notice regular sleep issues beyond just the holidays, be sure to reach out to your doctor, especially where alcohol is involved.
ALCOHOLICS ANONYMOUS HOTLINE: 1-800-662-4357
4. Watch Your Naps
After your holiday feast, it's likely that you'll feel the need for a nap. While naps aren't necessarily a bad thing, don't nap right after eating, and when you do choose to nap, limit your naps to 15 to 20 minutes. Short afternoon naps can help you feel refreshed without interfering with your nighttime sleep schedule.
For our sleep apnea patients, be sure to use your APAP, BiPAP, or CPAP machine even while napping. Though it may be tough not to give into that late afternoon snooze, this tip will ultimately help you sleep better through the night, regardless of your sleep disorder or lack thereof.
5. Get Morning Sunlight and Protect Your Wind-Down Routine
Spend 10 to 15 minutes outside in morning light to help reset your internal clock and reduce jet lag. Morning sunlight signals your brain that it's time to wake up and supports better sleep later. In the evening, create a relaxing transition before going to sleep by incorporating light stretching, reading, or meditation. Practice deep breathing exercises and reduce screen time one hour before bed.
Dr. Kristen Knutson said, in a recent CNN article, "Calming strategies can include a relaxing transition before going to sleep in which you could take a bath, meditate, or listen to soothing music." In addition to these strategies, journaling and exercise are other recommended activities that can decrease stress levels. But the bottom line is this: your mental health impacts your overall wellness, so if you notice an increase of stress or sleep deprivation, it is once again important to let your doctor know.
How Can I Bring These Sleep Tips Into The New Year?
These tips for good sleep don’t apply to just the holidays; they are true for all times of the year! The best way to bring these tips with you into 2026 is to prioritize your wellness. So in a season of giving, don't forget to give your body the rest it needs!
If you think you or a loved one may have a sleep disorder, like sleep apnea, don’t hesitate to reach out to your doctor. You may be surprised to hear the results and want to learn more about our program, navigating CPAP through insurance. So, from the team at Aeroflow Sleep, we wish you a wonderful holiday season filled with joy, love, and of course, rest!
CPAP Supplies Through Insurance
Aeroflow Sleep is in-network with most primary insurance companies and is accredited by Medicare and Medicaid. Complete our Qualify Through Insurance Form, and we will automatically check to see if your plan covers CPAP supplies, including a machine, mask, and accessories. You must have a sleep study to qualify.
You will also receive the care and attention every sleep apnea patient deserves; one-on-one clinical support in-home or via telehealth, a dedicated Sleep Specialist you can contact during business hours, and a user-friendly online portal with tailored replacement schedule, important updates and notifications, and educational resources.
Let us take the headache out of healthcare. Join the Aeroflow Sleep family today! It takes just a few minutes to get started.
From CPAP machines and masks to tubing and filters, Aeroflow Sleep covers your sleep apnea essentials up to 100% through insurance. Plus, you'll be paired with a dedicated Sleep Specialist, get access to our user-friendly patient portal, and receive world-class resources like our AI mask-fitting technology.
About the Author
Emily Callahan is a former educator turned marketing professional who is passionate about helping others. She is a skilled content writer, and she enjoys making complex information easier to understand. She is interested in using tools like writing and social media to not only educate, but to also help others feel and live better too. In her free time, she enjoys spending time with her friends and family, being outside, and reading.
Information provided in blogs should not be used as a substitute for medical care or consultation.
References
“Stress and Sleep.” American Psychological Association, American Psychological Association, 1 Jan. 2013, www.apa.org/news/press/releases/stress/2013/sleep.
Sunni, Eric, and Anis Rehman. “Travel & Sleep: Potential Sleep Disruptions & Tips.” Sleep Foundation, Sleep Doctor Holdings, 10 Mar. 2023, www.sleepfoundation.org/travel-and-sleep.
“Sleeping Well during the Holidays.” National Sleep Foundation, National Sleep Foundation, 13 Dec. 2021, www.thensf.org/sleeping-well-during-the-holidays/.
LaMotte, Sandee. “Don’t Ruin Your Slumber during the Holidays. Try These Sleep Expert Tips.” CNN, Cable News Network, 24 Nov. 2022, www.cnn.com/2022/11/23/health/holiday-sleep-problems-wellness/index.html.
