The holidays are supposed to bring joy, connection, and celebration — yet for many of us, they’re also the most exhausting time of year. Between travel, late nights, indulgent meals, and endless to-do lists, our sleep routines often take a back seat. Science shows that the festive season can dramatically change how we rest — and knowing why can help us reclaim the calm.

Why Our Sleep Suffers

Studies published in the Journal of Sleep Research and Sleep Health reveal that people sleep less — sometimes 1–2 percent less overall — around major holidays. Alcohol intake, travel, and schedule disruptions are key culprits. Bedtimes shift later, social plans stretch long into the night, and the “just one more episode” mindset takes over once family gathers.

Even when time off allows for longer rest, as one Finnish study found, the benefit depends on balance. While some people enjoy an extra 40 minutes of sleep during holidays, others experience fragmented nights or difficulty winding down due to stress, rich food, and irregular routines.

The Hidden Holiday Stress Effect

Holidays heighten emotions. Financial pressure, family expectations, and packed calendars can elevate cortisol — the stress hormone that keeps the brain alert. According to experts at Sleep Dynamics and UT Southwestern, that stress response can linger well into bedtime, making it harder to fall asleep or stay asleep through the night.

The irony? The more tired we feel, the more likely we are to reach for caffeine or alcohol — both of which can further disrupt natural sleep cycles.

Travel and “Guest Room” Sleep

If your holidays involve a guest bed or a hotel stay, you’ve probably noticed your sleep feels lighter. The Sleep Foundation attributes this to the first-night effect — the brain remains half-alert in unfamiliar environments, a survival mechanism that makes rest feel shallower. Add time-zone changes, fluctuating temperatures, or different pillows, and quality sleep becomes even harder to come by.

Resetting the Rhythm

The good news: a few small adjustments can make a big difference:

• Keep a regular schedule. Try to go to bed and wake up within 30 minutes of your usual times.
• Ease into evenings. Dim lights, lower music volume, and switch from wine to water an hour before bed.
• Prioritize your sleep space. If you’re traveling, bring a familiar pillow or blanket to create comfort cues your body recognizes.
• Build in downtime. A short nap or quiet walk can reduce stress and improve your ability to fall asleep later.

The Gift of Rest

Amid the parties, shopping, and travel, rest remains one of the most powerful gifts you can give yourself. Studies show that even a few nights of consistent, high-quality sleep can lower stress hormones, improve mood, and strengthen your immune system — just in time for the busiest season of the year.

This holiday, protect your peace by protecting your rest. Your body — and your loved ones — will thank you.

Sources

• Heacock et al., Sleep Health, 2022
• Vanttola et al., Journal of Sleep Research, 2022
• UT Southwestern Medical Center (2024)
• Sleep Dynamics (2024)
• The Washington Post Wellness (2024)
• Catholic Health Blog (2024)
• Sleep Foundation (2024)

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We at United Feather & Down wish you a good nights sleep!