Holiday Stress & Sleep: How Busy Schedules Trigger Poor Rest

Holidays are meant to feel relaxing, but for many people they bring a strange mix of extra sleep and extra tiredness ¹. Instead of bouncing out of bed, you might find yourself dozing on the couch, struggling to start that book you packed or feeling wiped out by simple errands ¹. When work finally eases off, it is often the first time your body can “hear” how exhausted it really is ¹.

One big reason is end-of-year burnout. Sleep experts suggest many adults run on a chronic sleep debt during busy periods, often sleeping around 7 hours a night when they would naturally drift toward more than 8 if given the chance ¹. When the holiday or vacation starts, your body goes into catch-up mode, and that extra sleep can feel heavy and groggy at first rather than refreshing ¹. It is a reminder that sleep is not just “switching off”, but a time when the brain is actively repairing, sorting memories and restoring energy ¹.

Holiday fatigue is not only about sleep debt, though. Around this time, alcohol intake often creeps up – festive drinks, long lunches, late-night catchups – all of which can seriously disrupt sleep quality ¹. A couple of drinks may help you nod off, but they tend to fragment the second half of the night, so you wake more often and feel less rested ¹. Heavier “binge” nights can interfere with melatonin, the hormone that helps you feel sleepy, for five to seven nights, so one big evening can disrupt your sleep quality for the better part of a week ¹.

Food and busyness add another layer. Holidays and vacations usually mean richer meals, bigger portions and more variety, which can trigger reflux or indigestion and make it harder to fall or stay asleep, especially with spicy foods ¹. On top of that, sugary desserts close to bedtime can cause a short-term “sugar high” followed by a crash, leaving you wired, then wiped ¹. Research on annual and seasonal patterns in daily behaviours also suggests that when routines change with more time off, events or travel, sleep and sedentary habits shift too, which can affect both sleep quality and daytime energy ³.

Paradoxically, the extra freedom to nap can also backfire. That mid-afternoon slump is a normal part of your body clock, and on holidays it is tempting to surrender to long daytime naps ¹. But sleeping too long in the day can reduce your “sleep drive” at night, leading to tossing and turning into the early hours and feeling even more tired the next day ¹. At the same time, holiday expectations, travel hassles and family dynamics can all add stress, especially when breaks are short and packed with activities, which health authorities warn can quickly lead to exhaustion rather than recovery ².

If you recognise yourself in holiday fatigue, such as sleeping more but feeling tired, relying on alcohol to unwind, or lying awake despite being exhausted, it is a signal to gently reset your routine. Try to keep a fairly regular sleep schedule, limit heavy drinking and late big meals, keep daytime naps to 20 minutes, and give yourself permission to have some genuinely quiet, unscheduled time ^1,2. If you remain persistently tired, feel low, or your bed partner notices loud snoring, choking or breathing pauses during sleep, speak with your doctor. Getting help early can improve your sleep quality, mood and energy well beyond the holiday season.

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] Johnson, Cathy. “Why Holidays Can Make You More Sleepy.” ABC News , 7 Jan. 2016, www.abc.net.au/news/health/2016-01-07/why-holidays-can-make-you-more-sleepy/7066752. Accessed 8 Dec. 2025.

[2] Services, Department of Health & Human. “Holiday Stress.” Better Health Channel, www.betterhealth.vic.gov.au/health/healthyliving/holiday-stress. Accessed 8 Dec. 2025.

[3] Ferguson, Ty, et al. “Annual, Seasonal, Cultural and Vacation Patterns in Sleep, Sedentary Behaviour and Physical Activity: A Systematic Review and Meta-Analysis.” BMC Public Health, vol. 21, no. 1, 13 July 2021, https://doi.org/10.1186/s12889-021-11298-3.