What to Do (and Not to Do) for Better Sleep This Holiday Season
Hey there, lovely readers—it's Shala, your go-to guide for all things wellness in midlife. If you've ever tossed and turned at 3 a.m., staring at the ceiling while your mind races through tomorrow's to-do list, or woken up after what should have been a full night feeling like you got hit by a truck, trust me, I've been there. As we hit our 40s and beyond, those hormonal shifts, endless responsibilities, and lingering stress can make sleep feel like a distant dream. But here's the real talk: sleep isn't optional—it's essential for our bodies to recharge, repair, and thrive. And with the holidays ramping up—think family gatherings, travel chaos, endless shopping, and those late-night cookie binges—our sleep quality takes an even bigger hit. According to the National Sleep Foundation's 2025 Sleep in America Poll, a staggering 60% of American adults aren't regularly getting the recommended amount of sleep per night. That's millions of us skimping on this vital reset, leading to everything from holiday burnout to weakened immunity right when we need it most. In this post, let's dive into why skimping on sleep is a big no-no, the magic of a solid sleep cycle, how to craft a sleep routine that sticks, and the role of your daily eats, sips, and smart supplements like Shala's RELAX5 in unlocking that deep, restorative rest—especially during this festive frenzy.
The Real Cost of Poor Sleep: Why It's Non-Negotiable, Especially Now
We all know that one rough night can leave you cranky, but chronic sleep deprivation? That's the silent saboteur creeping up on so many of us. There are two main culprits: acute sleep loss, like staying up wrapping gifts until dawn or catching a red-eye flight for holiday visits, which hits you hard with immediate fuzziness and sluggish reflexes. Then there's the more insidious chronic version—nibbling away at just 5-6 hours nightly over weeks or months, often masked by our busy lives.
The fallout? It's brutal:
Brain fog and focus issues: Struggling to remember where you parked at the mall or snapping at loved ones over minor holiday hiccups.
Mood swings: Heightened irritability, anxiety spikes from holiday stress, or that emotional numbness that dulls the joy of the season.
Body aches: From tension headaches after family dinners to amplified back pain from hauling shopping bags, plus gut troubles that flare with festive feasting.
Weight and metabolism woes: Even short-term sleep restriction can amp up cravings for those holiday sweets, mess with insulin, and pack on pounds—studies show just a couple of weeks can lead to about 2 pounds of gain.
Muscle and recovery dips: Lower growth hormone and testosterone levels make it tougher to stay strong amid holiday hustle.
Long-term health risks: Ongoing sleep deprivation links to a 10-12% bump in all-cause mortality, and during holidays, it can weaken your defenses against seasonal bugs.
Bottom line: Sleep is your body's nightly workshop for repair, hormone balance, and building resilience. Skip it, and you're shortchanging your energy, immunity, and even your holiday cheer. With parties, travel jet lag, and end-of-year deadlines piling on, prioritizing better sleep isn't selfish—it's survival mode.
Why Aim for 8 Hours: Decoding Your Sleep Cycle
It's not just about clocking hours; it's about diving deep into those sleep cycles that let your body and brain do their thing. Each night, you cycle through about 90-minute loops—ideally 4-6 times—for true restoration. Here's the breakdown:
Stage 1 (N1): That light drift-off, where you're semi-aware but easing in.
Stage 2 (N2): Things deepen; your temp drops, heart slows, prepping for repair.
Stage 3 (N3): Deep, slow-wave sleep—prime time for tissue mending, muscle building, bone strengthening, and immune boosting, crucial after holiday exertions.
REM Stage: Dreamland kicks in with brain fireworks for memory sharpening, emotional reset, and creative sparks—think processing that awkward family convo.
Cutting cycles short—say, by staying up for midnight toasts or waking early for sales—means missing this gold. That's why 6 hours feels worlds away from 8, leaving you foggy for holiday fun. During festive times, when routines go haywire, protecting these cycles is key to waking up ready to embrace the magic, not drag through it.
Crafting a Sleep Routine That Delivers (Starting Bright and Early)
Great sleep doesn't happen by accident—it's built all day long, aligning with your circadian rhythm. And holidays? They're prime for disruption, so let's fortify your habits:
Morning Moves:
Soak up natural light within 30-60 minutes of rising to kick melatonin and boost cortisol for energy—perfect for countering shorter winter days.
Stick to consistent wake/sleep times, holidays included, to keep your internal clock steady amid travel.
Ditch the snooze button; it fragments REM sleep, worsening that groggy "hangover" feeling.
Daytime Habits:
Move your body with moderate exercise—like a brisk walk amid holiday lights—to cut sleep latency and enhance quality.
Fuel up on nutrient-packed foods rich in magnesium, vitamin B6, and tryptophan to naturally support melatonin—think leafy greens, nuts, and whole grains.
Cap naps at 20-30 minutes before 3 p.m.; longer ones can steal from nighttime sleep, especially after big holiday meals.
Evening Wind-Down:
Dim lights 2 hours pre-bed to cue melatonin—swap bright holiday decor for soft glows.
Skip screens an hour out; blue light blocks drowsiness, and scrolling through festive posts can rev anxiety.
Build a soothing ritual: a warm bath with calming scents, herbal tea, or gentle yoga to melt away holiday tension.
Optimize your space: Cool (60-67°F), pitch-dark with blackout shades, and quiet—white noise machines drown out neighborhood carolers.
Cut caffeine post-noon; it lingers, blocking adenosine and making it harder to unwind after eggnog.
How Your Eats, Sips, and Supplements Shape Sleep Quality
Your daily choices can either sabotage or supercharge sleep—and holidays amp the temptations. Avoid these disruptors:
Caffeine: It wires your brain, suppressing melatonin; midlife sensitivity makes that afternoon latte a sleep thief.
Sugary treats and refined carbs: They spike then crash energy, fueling midnight wake-ups amid cookie comas.
Heavy or spicy feasts: Trigger heartburn or indigestion, common with holiday spreads.
Alcohol: Sure, it nods you off, but it shreds REM sleep, ramps night sweats, and fragments rest—hello, post-party regrets.
Instead, lean into sleep-supporting foods:
Tart cherries for natural melatonin.
Kiwis packed with serotonin.
Magnesium-rich picks like almonds, bananas, or pumpkin seeds to ease nerves.
Tryptophan sources such as oats or turkey for serotonin/melatonin building.
If your sleep routine and diet are dialed in but sleep still slips away—maybe from midlife hormones or holiday hype—consider targeted supplements. Options like GABA for calming brain chatter, L-theanine for anxiety relief, short-term melatonin for rhythm resets, valerian root to aid onset, lemon verbena for relaxation, or magnesium glycinate for muscle ease and melatonin support can help. Always chat with your doc, especially if you're on meds.
How Shala's RELAX5 Steps Up for Your Sleep
At Shala, we're all about empowering women through midlife's twists, and we get how sleep struggles spike with stress, hot flashes, or a whirlwind mind—doubly so during holidays. That's why we crafted RELAX5, our botanical blend to gently support your sleep cycle:
Helps you fall asleep more quickly.
Supports staying asleep through the night.
Promotes waking up refreshed, without the haze.
With ingredients like L-theanine, lemon verbena, valerian root, and magnesium, RELAX5 works to calm your system, quiet thoughts, and foster deeper rest—ideal for those hormonal ebbs and festive overloads. It's our non-habit-forming nod to natural sleep support, helping you navigate the season with ease.
Wrapping It Up: Make Sleep Your Holiday Gift to Yourself
Sleep is more than dodging tiredness—it's your secret weapon for balance, stress recovery, and inner strength. By tuning into the science and syncing your habits, plus leaning on nourishing foods and supplements like RELAX5, you can reclaim that rejuvenating rest. This holiday, amid the sparkle and chaos, commit to better sleep—your body, mind, and merry spirit will thank you. Sweet dreams, friends!