Festive Parties & Late Nights: Protecting Next-Day Alertness

December is full of festive parties, late nights, and spontaneous celebrations, but all that fun can take a toll on your next-day alertness. As routines shift and sleep becomes irregular, many people experience increased fatigue, stress, and disrupted sleep cycles during the holiday season.

Research shows that holidays often lead to significant changes in sleep duration and timing, with Christmas Eve, Christmas Day, and New Year’s Eve among the biggest disruptors [1]. These shifts are more than just inconvenient – they can compound end-of-year burnout and leave you struggling to stay focused the next day.

One reason December feels particularly exhausting is the sharp change in routine. Between parties, social events, family commitments, and work deadlines, it’s easy to fall into late nights followed by long sleep-ins. While that sounds harmless, irregular sleep patterns, sometimes called “social jetlag”, have been linked to higher rates of metabolic issues, fatigue, and mood disturbances [4]. The body thrives on consistency and when your bedtime swings wildly from one night to the next, your circadian rhythm struggles to keep up.

Holidays also bring changes in alcohol consumption. Studies show alcohol use increases dramatically on festive occasions, jumping more than 138% on New Year’s Eve and over 110% on Christmas Eve compared to baseline [1]. Alcohol may make you feel sleepy at first, but it fragments your sleep, suppresses REM sleep, and increases nighttime awakenings. It can worsen snoring and can significantly aggravate untreated sleep apnoea, leaving you even more fatigued the next day.

The combination of late nights, richer foods, and end-of-year stress also plays a role. Digestion, especially after heavy meals, can delay sleep onset, while high-sugar holiday treats can trigger energy spikes and dips overnight [2]. Add high stress levels, which naturally rise in December due to social and work pressures, and your nervous system may remain in a heightened state of alertness, making it harder to unwind.

But the good news? A few simple, realistic habits can help protect next-day alertness without sacrificing the fun. Start by keeping a reasonable “latest bedtime” throughout the festive period. It doesn’t need to match your normal routine. Just aim for some consistency. Morning sunlight, reduced late-night screen time, and a wind-down routine can all help anchor your circadian rhythm, even when you’re staying out later than usual. If you nap, keep it to 20–30 minutes before mid-afternoon to avoid interfering with night-time sleep.

Be mindful of alcohol, spacing drinks with water and finishing your last drink 2-3 hours before bed to reduce sleep disruption. Lighter meals later in the evening can also prevent restlessness. And if you use CPAP for sleep apnoea, December is the time to stay consistent with therapy. Poor sleep combined with increased alcohol consumption can significantly worsen symptoms, leaving you feeling exhausted the next day.

December doesn’t need to drain your energy. By making small adjustments, you can enjoy festive parties without paying the price in the next-day fatigue. If you regularly wake unrefreshed, struggle with loud snoring, or experience daytime sleepiness, even outside the holidays, consider speaking with your doctor. You may be dealing with an underlying sleep disorder such as sleep apnoea, and getting support can help you reclaim the restorative sleep you deserve.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 80 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time. If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnoea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnoea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

[1] Heacock, Rachel M, et al. “Sleep and Alcohol Use Patterns during Federal Holidays and Daylight Saving Time Transitions in the United States.” Frontiers in Physiology, vol. 13, 11 July 2022, https://doi.org/10.3389/fphys.2022.884154.

[2] Artis, Lisa. “Christmas Sleep Q&A: How to Protect Your Sleep throughout the Festive Season - the Sleep Charity.” The Sleep Charity, 3 Dec. 2025, thesleepcharity.org.uk/christmas-sleep-qa-how-to-protect-your-sleep-throughout-the-festive-season/.

[3] Cheung, Tracey. “How to Preserve Your Sleep & Energy Levels for the Festive Period?”, Blackmores.com.au, Blackmores, 27 Nov. 2023, www.blackmores.com.au/stress-relief/preserve-your-energy-for-christmas?srsltid=AfmBOoofRj7N6LSQQtVBQZ3QZmzYxDLgy73KxSMAKcASotXaTlAksm8D. Accessed 12 Dec. 2025.

[4] Wittmann, Marc, et al. “Social Jetlag: Misalignment of Biological and Social Time.” , Chronobiology International, vol. 23, no. 1-2, Jan. 2006, pp. 497–509, pubmed.ncbi.nlm.nih.gov/16687322/, https://doi.org/10.1080/07420520500545979.