Holiday Sleep Tips: How to Protect Your Sleep During Travel & Stress

The holidays may be full of joy, but they’re also full of travel, stress, late nights, and disrupted healthy sleep routines—all of which can wreak havoc on your sleep, your mental state, and your overall health.

If you’ve ever returned home from the holidays feeling like you need a vacation from your vacation, you’re definitely not alone. Between late-night family gatherings, long travel days, changing environments, and rich holiday foods, it’s no surprise that sleep often takes the biggest hit.

At Comprehensive Sleep Medicine Associates (CSMA), we help patients protect their sleep during the busiest time of year—because good rest is essential for your health, your mood, and your ability to enjoy the season.

Here’s your guide to staying rested, balanced, and energized through the holidays.

Holiday Sleep Tips: How to Get Better Sleep

1. Maintain a Consistent Schedule (As Much As Possible)

Holiday festivities make it very tempting to stay up late, sleep in, or squeeze in an afternoon nap after a plate of stuffing. But even small shifts in your sleep routine can confuse your body’s internal clock.

Your circadian rhythm works best when it knows what to expect.

Try to:

• Maintain regular wake times - even on the weekend and when you're on vacation

• Go to bed within 30 minutes of your typical schedule

• Avoid long afternoon naps that can make it harder to fall asleep later; keep them short

A little consistency goes a long way—your sleep cycle will thank you.

2. Create a Sleep-Friendly Travel Kit

Traveling—whether by car, plane, or train—can be noisy, bright, and uncomfortable. Preparing simple sleep kit you can take with you ahead of time can dramatically improve the quality of your rest and your ability to relax, especially in unfamiliar environments.

Pack items like:

• Earplugs

• Eye mask

• Travel pillow

• Lightweight blanket

• Noise-canceling headphones

Comfort makes it easier for your brain to relax and helps you get deeper, more restorative sleep—even when you’re far from home.

3. Be Strategic With Food & Drinks

Holiday meals bring joy… and sometimes heartburn, sugar crashes, and disrupted sleep. Heavy foods, alcohol, and late eating can all interfere with your ability to fall asleep and stay asleep.

Stay balanced by:

• Avoiding large meals 2–3 hours before bedtime

• Limit alcohol, which fragments sleep and reduces REM

• Staying hydrated, especially while traveling or flying

Your body—and your sleep—will feel much better when you fuel yourself with intention.

4. Get Morning Sunlight

Morning sunlight is one of the most powerful natural tools for keeping your circadian rhythm on track.

Just 10–15 minutes outside helps your brain understand: “This is morning—time to wake up!”

It’s especially helpful if you’re changing time zones. Light exposure helps reset your internal clock and reduces jet lag—making it easier to stay energized.

5. Protect Your Wind-Down Routine

Travel and family events can throw off your evenings, but preserving even a small part of your wind-down routine helps your brain switch into sleep mode.

Try incorporating:

• Light stretching

• Reading

• Deep breathing or meditation

• Reducing screen time for one hour before bed

Consistency tells your nervous system that it’s safe to relax, improving your ability to fall asleep and stay asleep—no matter where you are.

6. Don’t Ignore Sleep Issues During the Holidays

The holidays don’t cause sleep disorders, but they can make underlying issues more noticeable. While it's not a diagnosis, these are symptoms that could indicate you have an undiagnosed airway or sleep issue:

• Loud snoring

• Gasping during sleep

• Chronic morning headaches

• Chronic excessive daytime fatigue

• Restlessness or leg movements at night

These may signal more than holiday stress—they may be signs of an undiagnosed sleep disorder.

At CSMA, we diagnose and treat conditions such as sleep apnea, insomnia, restless legs syndrome (RLS), narcolepsy, and parasomnias, all of which can worsen during busy or disrupted seasons.

When to Seek Help from a Houston Sleep Doctor

If symptoms persist beyond the holidays—or if they’re interfering with your ability to function day-to-day—it may be time for a comprehensive sleep evaluation. Early diagnosis and personalized treatment can restore your sleep, your energy, and your year-round well-being.

CSMA is here to help you start the new year rested and restored. Contact CSMA and schedule a consultation at one of our Houston or Austin locations.