The holidays are here—a season of celebration, connection, and yes, plenty of indulgence. But between late nights, endless events, and disrupted routines, it can feel impossible to stay on top of your sleep, health, and fitness goals. The good news? Finding balance doesn’t mean you have to choose between restful nights and festive joy. With a few intentional strategies, you can optimize your sleep and prioritize your health without missing out on the moments that matter most.
1. Stick to a Sleep-Friendly Schedule
Holidays often bring late nights catching up with family or celebrating with friends. While some flexibility is natural, try to maintain a consistent sleep schedule as much as possible. Studies show that going to bed and waking up at similar times each day supports your circadian rhythm and improves sleep quality.
Dr. Michael Grandner, Director of the Sleep and Health Research Program at the University of Arizona, emphasizes, “Your body thrives on routine. Even small disruptions to your sleep schedule can impact mood, energy, and decision-making the next day.”
Pro Tip:
If you’re staying up later than usual, try to wake up within an hour of your normal time the next morning. Bonus: schedule in a quick 20-minute nap during the day if you need it—research suggests naps can help offset the effects of a short night’s sleep without interfering with your next night of rest.
2. Move with Intention
It’s easy for fitness routines to fall by the wayside when schedules get hectic, but staying active during the holidays doesn’t mean hitting the gym for hours. Instead, focus on shorter, intentional movement sessions that fit into your day. A quick 20-minute strength workout or brisk walk after a big meal can keep you feeling energized and on track.
Exercise also directly benefits your sleep. According to a study published in Advances in Preventive Medicine, people who engage in regular moderate exercise fall asleep faster and enjoy deeper sleep.
Pro Tip:
If family time is your priority, make movement a group activity! A walk around the neighborhood to see holiday lights or a game of tag with the kids checks both the health and connection boxes.
3. Manage Holiday Stress to Protect Your Sleep
The holiday hustle can be stressful, and stress is one of the biggest culprits behind poor sleep. The stress hormone cortisol spikes when you’re anxious, making it harder to relax and fall asleep. Combat this with mindfulness practices like meditation, deep breathing, or journaling before bed.
One study in Frontiers in Psychology found that even five minutes of deep breathing can lower cortisol levels and promote relaxation.
Pro Tip:
End your day with a gratitude practice to shift your mindset. Write down three things you’re thankful for—it could be as simple as sharing laughs with family or enjoying your favorite holiday treat. Gratitude has been linked to better sleep quality and overall well-being.
4. Fuel Your Body Without Overloading It
Holiday meals and treats are part of the joy of the season, and you should absolutely savor them. But overeating heavy or sugary foods late at night can disrupt your sleep. Balance indulgences by choosing lighter, nutrient-rich meals earlier in the day and staying hydrated.
Foods rich in magnesium, like leafy greens, nuts, and dark chocolate, can help relax your muscles and calm your nervous system. Pairing them with foods high in tryptophan—like turkey or eggs—can support the production of melatonin, your sleep hormone.
Pro Tip:
If you’re craving something sweet before bed, try Lagoon’s Night Bites chocolate bars, crafted with 200mg of magnesium and L-theanine to help you relax and unwind (without the sugar crash).
5. Set Boundaries to Protect What Matters
Finding balance is as much about what you say no to as what you embrace. If your schedule feels packed to the brim, prioritize the events and traditions that bring you the most joy and connection, and don’t be afraid to decline what doesn’t. Protecting your sleep, health, and mental well-being makes it easier to show up fully for the moments that matter.
Dr. Shelby Harris, sleep specialist and author of The Women’s Guide to Overcoming Insomnia, puts it perfectly: “You can’t pour from an empty cup. Prioritizing your sleep and health is one of the best gifts you can give to yourself and your loved ones.”
Final Thoughts
The holidays are about joy, family, and togetherness—but they don’t have to come at the cost of your sleep or health. By embracing a few intentional habits, you can enjoy the magic of the season while staying rested, active, and present.
This holiday season, let’s redefine balance: optimize your sleep, prioritize your health, and savor every moment. That’s a gift worth celebrating.
