We’ve all said it or heard it at some point:

• “I’ll sleep after the holidays.”
• “It’s the season for indulgence—who cares what I eat?”
• “I just have to push through a little longer, THEN I’ll relax.”

Sound familiar?

While these statements might feel harmless, they’re far from it. These holiday myths are silently wreaking havoc on your health, leaving you stressed, sleep-deprived, and disconnected.

The Science of Holiday Stress

The holidays are a time of joy and connection—but let’s be honest, they’re also a breeding ground for stress and sleepless nights. A recent study from the University of Chicago revealed a startling truth: participants who slept fewer than six hours per night over a week showed a 30% increase in cortisol levels.

Cortisol, often referred to as the “stress hormone,” doesn’t just make you feel tense; it disrupts your entire system. High cortisol levels can:

• Worsen sleep quality
• Increase cravings for sugary, processed foods
• Lower your immunity
• Intensify feelings of overwhelm

And the cycle is vicious. Poor sleep leads to elevated cortisol, which drives stress and makes it even harder to rest. Add in holiday obligations, indulgent foods, and the pressure to “do it all,” and it’s no wonder we find ourselves frazzled and fatigued.

The Holidays: A Double-Edged Sword for Connection

Now, let’s talk about the thing we often overlook: connection.

According to Dr. Rachel Franklin, a sleep and stress researcher, the holidays should be about presence, not pressure. In her words:

“The holidays aren’t about choosing exhaustion for the sake of tradition. True connection comes from being present—not burned out.”

This perspective shifts everything. When we overextend ourselves, we not only compromise our health but also rob ourselves of meaningful moments.

And intimacy? That’s another casualty of holiday stress and poor sleep. Elevated stress hormones and exhaustion are libido-killers, draining your ability to connect emotionally and physically with your partner. Dr. Franklin emphasizes that a lack of connection isn’t just detrimental to your relationships—it’s damaging to your well-being.

Flipping the Script: The Holidays Aren’t About More

So how do we escape this cycle of stress, exhaustion, and disconnection? The answer is simple:

The holidays aren’t about doing more. They’re about doing less—but doing it better.

Less rushing, less guilt, less pressure. More peace, more joy, and more care—starting with YOU.

Three Steps to Reclaim Your Calm and Health

Sleep Before You’re Exhausted
Aim for 7-8 hours of quality sleep every night, even if it means skipping that extra event or saying no to late-night movie marathons. Prioritize rest as though your health depends on it—because it does.

Pro Tip: Create a pre-sleep ritual to wind down. This might include dimming the lights, sipping herbal tea, or reading a calming book.

Prioritize Real Food
Let’s face it: cookies for dinner might feel festive, but your body craves balance. Incorporate lean proteins, colorful veggies, and healthy fats into your meals to sustain energy and stabilize mood.

Easy Holiday Hack: Bring a healthy dish to gatherings, so you always have a nourishing option. Think roasted veggies or a vibrant salad packed with flavor and nutrients.

Schedule Downtime
Rest isn’t just for your body—it’s for your mind, too. Block out downtime in your calendar, even if it’s just 15 minutes to breathe deeply, stretch, or journal.

Permission Slip: Say no to commitments that don’t align with your well-being. Protect your time fiercely—it’s one of the greatest gifts you can give yourself.

Why Connection Starts With You

The holidays are often framed as a time to connect with others, but true connection begins within. When you prioritize sleep, manage stress, and nourish your body, you’re better equipped to show up for your loved ones fully present and engaged.

Imagine the ripple effect: when you feel rested, calm, and centered, you radiate that energy to those around you. Suddenly, the holidays feel less like a chore and more like the celebration they’re meant to be.

The Power of Presence

It’s not the number of events you attend or the hours spent perfecting traditions that make the holidays meaningful—it’s the quality of your presence. A simple, heartfelt conversation or a quiet moment shared with a loved one can be more impactful than any grand gesture.

So, as you move through the season, ask yourself:

• What truly matters to me during the holidays?
• How can I prioritize my well-being without sacrificing connection?
• What can I let go of to create more space for peace and joy?

A New Way to Celebrate

This year, redefine what the holidays mean for you. Embrace the idea that less can be more and that taking care of yourself is the greatest gift you can give to those you love.

Start with these small shifts:

• Choose rest over exhaustion.
• Opt for nourishment over indulgence.
• Prioritize connection over perfection.

Ready to Make the Holidays Meaningful Again?

Your journey to a stress-free, restful holiday season starts today. Small changes can lead to profound transformations. Commit to one of these steps and see how reclaiming your calm revitalizes your body, mind, and spirit.

Be sure to sign up to receive the full Sleep, Sex, and Stress series delivered straight to your inbox—plus details on the exciting new class that’s coming soon!

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Help someone else break free from the cycle of holiday burnout. Share this with a friend or loved one, and let’s inspire each other to create holidays filled with health, joy, and connection.