How to Sleep Better During the Christmas Holidays: Your Ultimate Guide [2024]

Creating Your Sleepy Christmas Soundtrack

Holiday Goodwill, Winter Beauty, and Quiet Dreams

First things first, let’s talk about what you’re listening to. Music can be a powerful tool for improving sleep, and the right tunes during the Christmas holidays are no exception. A study found that adults who listened to 45 minutes of relaxing music before bed fell asleep faster, slept longer, and reported better sleep quality.

Here are ten carefully selected holiday songs designed to gently guide you into dreamland and help you create the perfect bedtime routine during the festive season. Each track presents a slow tempo that supports relaxation, specifically ranging from 60 to 80 beats per minute, aligning with a resting heart rate. With minimal percussion and soothing, repetitive rhythms, these calming tunes create an ideal atmosphere for winding down at night. Consider putting together your own playlist with these gentle holiday melodies to help you drift off to sleep.

“The Christmas Song” – Matthew Ifield

• Tempo: 67 BPM
• Characteristics: With its soothing harmonies and mellow tones, this classic holiday tune has a warm, cozy vibe. Matthew Ifield’s smooth vocals paired with soft instrumentation create a soft, relaxing atmosphere.

A big shoutout to Matthew Ifield for his beautiful rendition of “The Christmas Song”. After listening to many versions by established artists, we were pleasantly surprised to find that our favorite came from a new artist we discovered while on the hunt for the perfect track for this holiday playlist!

“The First Noel” – Frank Sinatra

• Tempo: 73 BPM
• Characteristics: Sinatra’s velvety voice and the song’s slow, steady rhythm make this a calming addition to your playlist. The traditional carol’s familiar melody evokes nostalgic feelings, contributing to a peaceful holiday atmosphere.

“Silent Night” – Pentatonix

• Tempo: 78 BPM
• Characteristics: This a cappella version of the beloved carol offers a serene and introspective mood. The group’s harmonies create a soothing soundscape, ideal for quiet moments of reflection during the holiday season.

“O Holy Night” – Sarah McLachlan

• Tempo: 67 BPM
• Characteristics: McLachlan’s rendition of the classic Christmas carol is serene and contemplative, creating a peaceful ambiance perfect for winding down in the evening.

“It Came Upon a Midnight Clear” – Jewel

• Tempo: 60 BPM
• Characteristics: Jewel’s ethereal voice lends a gentle, uplifting quality to this traditional hymn. The moderate tempo and soft instrumentation provide a calming yet hopeful atmosphere.

“Let It Snow” – Diana Krall & The Clayton-Hamilton Jazz Orchestra

• Tempo: 75 BPM
• Characteristics: This jazzy version of the holiday classic strikes a balance between relaxation and cheerfulness. Krall’s smooth vocals and the swinging orchestration provide a sophisticated, uplifting atmosphere.

“Winter Wonderland” – Bing Crosby

• Tempo: 63 BPM
• Characteristics: Crosby’s iconic voice and the song’s moderate tempo create a cozy, nostalgic feeling. The gentle swing rhythm adds a touch of cheer while maintaining a relaxed mood.

“Sleigh Ride” – Ella Fitzgerald

• Tempo: 77 BPM
• Characteristics: Fitzgerald’s playful vocals, combined with the upbeat orchestration, create an uplifting atmosphere that captures the joy of the season while still being easy to enjoy in a cozy setting.

“Christmas Time Is Here” (Instrumental) – Vince Guaraldi Trio

• Tempo: 74 BPM
• Characteristics: This instrumental jazz piece from “A Charlie Brown Christmas” offers a mellow, contemplative mood. The slow tempo and soft piano create a peaceful ambiance perfect for quiet holiday moments.

“White Christmas” – Celtic Woman

• Tempo: 63 BPM
• Characteristics: This rendition of the classic Irving Berlin song features beautiful harmonies and a gentle Celtic influence. The slow tempo and ethereal vocals contribute to a dreamy, relaxing atmosphere.

Save this playlist

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Helpful hint: Start playing your sleep playlist about 45 minutes before bedtime, keep the volume low, and use speakers rather than headphones for maximum comfort.

Holiday Bedroom Decor: Cozy Up and Sleep Better

Festive Plants and Soothing Decorations

Want to add a festive touch without going overboard? Try these Christmas-style plants and decorations that promote better sleep, combining the festive spirit with a calming atmosphere.

Christmas Cactus (Zygocactus)

This plant blooms around the holidays and requires minimal care, making it an excellent choice for seasonal decor. Its presence can contribute to a cheerful atmosphere while improving indoor air quality and increasing humidity levels in the air, which can be beneficial, especially during dry winter months.

Norfolk Island Pine

Often used as a miniature Christmas tree, this plant adds a festive touch and can be decorated with lights or ornaments. In addition to being a natural air purifier and boosting humidity levels, research by NASA has shown that Norfolk Island Pines can remove harmful volatile organic compounds (VOCs) from the air. These are great beginner level plants but should be kept out of reach of children and pets as they are toxic if ingested.

Holiday Scents: Essential Oils for Sweet Dreams

Ever noticed how certain smells can instantly transport you to a state of calm? The many scents of Christmas can enhance your holiday experience by filling your home with comforting smells that inspire nostalgia and joy.

Think of pine and coniferous oils from your Christmas tree, the spicy scent of cloves, cinnamon, and nutmeg in warm drinks, or the minty flavor of peppermint in your candy cane. Don’t forget the vanilla in your baking, the citrus smell of mandarin oranges, the sage in your stuffing, or even frankincense and myrrh brought by the Wise Men in the traditional Christmas story.

Essential oils can be powerful allies in your quest for better sleep during the festive season. These holiday-themed scents not only create a festive atmosphere but also promote restful sleep during Christmas celebrations. Use these essential oils in diffusers or homemade room sprays, and before long you will be snug in your bed with visions of sugar-plums.

Essential Oils for Peaceful Holiday Nights

Consider these delightful scents to not only make your home smell amazing but also help you relax and drift off into a peaceful slumber.

Clove

Clove oil has a warm and spicy scent that promotes a sense of calm and trust. The main active compound in cloves, eugenol, has sedative properties that can help induce relaxation and promote sleep. Cloves are also known for their potent antibacterial, antifungal, and antiviral properties, and can be used for respiratory problems.

Clove water is a natural sedative that helps support cognitive function, a healthy heart, and healthy immune function. To make clove water, boil 4 to 5 cloves in one cup of water, lower the heat, and allow it to simmer for five minutes. Cover the water while it’s simmering to prevent the vapors from escaping. Allow the clove water to cool for one hour and consume it 30 minutes before bed.

Peppermint

Peppermint oil has invigorating yet calming properties that can help decrease feelings of stress and anxiety. It can help clear mucus from sinuses and open up airways, potentially reducing snoring and sleep apnea symptoms. A 2020 study compared the effect of peppermint essential oil, lavender essential oil, and aromatic distilled water control on sleep quality in 105 people with cardiac issues, and found that both essential oils improved reported sleep quality compared to the control.

Frankincense

The rich, woody aroma of frankincense oil is often described as soothing and tranquil, with anti-anxiety effects that promote a sense of well-being. A 2019 study found that compounds in frankincense have the ability to activate ion channels in the brain to help alleviate anxiety or depression. The primary active compounds in frankincense include boswellic acids and terpenes, reducing heart rate and high blood pressure when inhaled.

Ceylon Cinnamon

Ceylon cinnamon oil has a rich and spicy aroma that promotes relaxation with feelings of warmth, comfort, and positivity. Ceylon cinnamon’s active ingredient, cinnamaldehyde, has potent anti-inflammatory and antioxidant properties. Lower inflammation levels are associated with better sleep quality.

Helpful hint: start diffusing about 30 minutes before bedtime to create a relaxing environment.

Pine and Peppermint: Calm and Refreshing

• 20 drops Pine oil
• 15 drops Peppermint oil
• 1 cup distilled water
• 2 tablespoons witch hazel

Frankincense and Ceylon Cinnamon: Cozy and Grounding

• 25 drops Frankincense oil
• 15 drops Ceylon Cinnamon oil
• 1 cup distilled water
• 2 tablespoons witch hazel

Clove and Ceylon Cinnamon: Festive and Comforting

• 15 drops Clove oil
• 15 drops Ceylon Cinnamon oil
• 1 cup distilled water
• 2 tablespoons witch hazel

Adjust the number of drops to your preference, but keep the total around 30-45 drops per cup of water for a balanced fragrance.

• Pine oil woody fresh scent blends well with all of the oils here.
• Clove oil and Ceylon Cinnamon oil can be quite strong, so use it sparingly in blends.
• Ceylon Cinnamon oil spicy notes blend well with pine, frankincense, and clove.
• Witch hazel can assist in creating a more stable mixture by helping the essential oils disperse evenly throughout the water, and may help against environmental stressors.

Mix it up in a spray bottle, give it a good shake, and lightly mist your pillows and bedding before bed. Sweet dreams, indeed!

Feast for Sleep: Holiday Foods That Promote Rest

We’ve covered the sounds, sights, and smells of the holidays, what’s next? Ah yes, one of the best parts, taste! Alright, let’s talk turkey… and nuts… and cranberries! What you eat can significantly impact how well you sleep during the Christmas holidays. Let’s explore which traditional holiday foods can actually help improve your sleep during the festive season.

Turkey Time: Perfect for Holiday Snoozing

Turkey contributes positively to overall sleep health. It contains the essential amino acid tryptophan, which promotes good sleep and a good mood, according to research published in Neuroscience and Biobehavioral Reviews. Tryptophan is involved in the production of serotonin (a hormone that helps regulate mood) and melatonin (a hormone that helps regulate your sleep cycle), according to a 2016 review. Turkey also supplies an abundance of protein, which can help stabilize blood sugar levels, potentially preventing energy crashes that might disrupt sleep during the night. The full and satisfied feeling turkey creates after a meal can also help with overall relaxation and better sleep.

Nutty Delights: Crunch Your Way to Better Sleep

Nuts aren’t just delicious holiday snacks – they’re also packed with nutrients which have been shown to improve sleep quality!

1. Melatonin
   • Many nuts, like pistachios, walnuts, and almonds contain high levels of melatonin, a hormone that regulates sleep cycles.
2. Magnesium
   • Nuts, particularly almonds, are good sources of magnesium, which has been shown to help improve insomnia, especially in older adults.
3. Tryptophan
   • Nuts such as black walnuts, cashew nuts, and pistachios contain tryptophan, an amino acid that helps produce serotonin and melatonin.
4. Selenium
   • Brazil nuts are very high in selenium, which has been linked to better sleep duration.
5. Other nutrients
   • Nuts contain various nutrients that may contribute to better sleep, including vitamin B6, potassium, zinc, and healthy fats.

Cranberry Cheer: Tart Berries for a Cozy Night’s Rest

Cranberries can be a delightful ally when it comes to promoting better sleep! These tart little berries are not just a holiday favorite, they’re also one of the richest natural sources melatonin, the hormone that helps promote sleepiness and regulate sleep schedules. They’re loaded with antioxidants and essential nutrients like vitamin C, potassium, and magnesium, which can help you relax and unwind. Plus, the proanthocyanidins in cranberries have anti-inflammatory properties that might reduce stress levels.

Christmas Holiday Recipes for Better Sleep

Here are two delightful recipes that not only capture the festive flavors of Christmas but also promote better sleep. First up is a delicious trail mix, packed with sleep-supporting ingredients, followed by a cozy cup of peppermint hot chocolate that will warm your heart and help you relax.

Trail Mix Recipe: A Winter Wonderland Medley

• 2 cups almonds
• 1 cup walnuts (halved)
• 1 cup dried cranberries
• 1 cup dark chocolate chips
• ½ cup pumpkin seeds
• ½ cup sunflower seeds

Optional: add a pinch of ceylon cinnamon (for warmth), and/or sea salt (for a savory touch).

Peppermint Hot Chocolate Recipe: Warm Up to Restful Nights

Ingredients

Instructions

1. Heat almond milk
   • In a saucepan, warm the almond milk over medium heat until steaming but not boiling.
2. Combine ingredients
   • Once the almond milk is warm, whisk in the almond butter until fully incorporated and smooth.
   • Add the cocoa powder and sea salt to the saucepan and stir well to combine.
3. Sweeten and flavor
   • Stir in the honey or maple syrup and peppermint extract. Mix thoroughly to ensure even distribution of flavor.
4. Serve
   • Pour into mugs and enjoy! For an extra touch, you can top with a sprinkle of cocoa powder or crushed peppermint.

Sleep-Friendly Holiday Eating Tips

• Incorporate a variety of foods rich in nutrients to support sleep
• Balance holiday treats with protein-rich foods to stabilize blood sugar
• Choose complex carbohydrates over simple sugars for evening meals
• Finish big meals 3 hours before bedtime
• Stay hydrated throughout the day
• Limit alcohol intake to avoid disruption of sleep-regulating neurotransmitters

Mindfulness and Stress Management: The Gift of Calm

Let’s face it – the holidays can be stressful. Between shopping for gifts, attending parties, and trying to create the perfect family memories, it’s easy to feel overwhelmed. But stress is the enemy of good sleep. So, let’s talk about how to keep calm and sleep on.

Breathe In the Holiday Spirit (and Out the Stress)

Start and end your day with a few minutes of mindful breathing. Place one hand on your chest and the other on your belly. Take slow, deep breaths, focusing on the rise and fall of your chest and abdomen. Imagine breathing in the crisp winter air and breathing out any holiday stress.

Active Listening: Enhance Holiday Connections

When you truly focus on what someone is saying, it not only helps you connect more deeply with your loved ones but also creates a calming atmosphere. It can make conversations feel more meaningful and less rushed.

Mindful Eating: Savor the Season

During holiday meals, practice mindful eating. Take time to really taste each bite, noticing the flavors, textures, and aromas of your food. This can help prevent overeating and indigestion, which can interfere with sleep. Plus, it makes those holiday treats even more enjoyable!

Gratitude: The Gift That Keeps on Giving

Before bed, take a moment to jot down three things you’re grateful for about the holiday season. This positive focus can help calm your mind and shift your perspective from stress to appreciation. Maybe you’re thankful for your aunt’s famous apple pie, or the way your dog looks in his reindeer antlers. Whatever it is, focusing on the good stuff can help you drift off with a smile.

Body Scan: From Head to Mistletoe

Before bed, lie down and slowly scan your body from head to toe, noticing any areas of tension. As you become aware of tight spots, consciously relax those muscles. It’s like giving yourself a mental massage!

Creating Your Holiday Bedtime Ritual

Remember, mindfulness and stress management are practices. Don’t get discouraged if your mind wanders or if you feel stressed – simply notice when this happens and gently bring your attention back to the present moment. It’s all part of the process.

Remember This Holiday Season…

Quality sleep isn’t just another item on your holiday to-do list, it’s the foundation that helps you fully embrace and enjoy the magic of the season. When you prioritize sleep during the Christmas holidays, you’re giving yourself and your loved ones the gift of your best, most present self.

Think of good sleep as your secret ingredient for holiday joy: it enhances your mood, boosts your energy, and helps you create those precious memories that make the season special. Just as you wouldn’t forget to hang stockings or trim the tree, make restful sleep an essential part of your holiday traditions.

As you implement these strategies for better sleep during the Christmas holidays, be patient and compassionate with yourself. Some nights may be more challenging than others, and that’s perfectly normal during this busy season. What matters is your overall commitment to healthy sleep habits.

Remember: the best gift you can give yourself this holiday season is the gift of restful sleep. From all of us to you, we wish you silent nights filled with peace, joy, and the sweetest of dreams.

Holiday Sleep FAQ

How can I stick to a sleep schedule with all the holiday parties and events?

Try to maintain your regular bedtime as much as possible, even if it means leaving events a bit early. If you have a late night, avoid sleeping in the next day – instead, try to get back on schedule with a short (20-30 minute) afternoon nap if needed.

Is it okay to have a nightcap to help me sleep during the holidays?

While alcohol might help you fall asleep initially, it actually disrupts your sleep cycle and can lead to poor quality sleep. Try the Peppermint Hot Chocolate recipe instead!

How can I deal with jet lag if I’m traveling for the holidays?

Try to adjust to your destination’s time zone as quickly as possible. Expose yourself to natural light during the day and consider restful music and soothing scents to help you rest and reset your internal clock.

What should I do if holiday anxiety is keeping me awake at night?

Practice relaxation techniques like deep breathing or progressive muscle relaxation before bed. If anxious thoughts persist, try writing them down to get them out of your head. Scheduling worry time earlier in the day can also be helpful.

How can I create a sleep-friendly environment when staying with relatives?

Pack items that help you sleep, like a favorite book, sleep mask, or your own pillow. Don’t be afraid to communicate your sleep needs to your hosts. If possible, bring some calming scents or small decor items to make your temporary sleeping space more restful.

Is it bad to nap during the day if I’m not sleeping well at night?

Short naps (20-30 minutes) early in the afternoon can be beneficial. Avoid napping late in the day or for longer periods, as this can interfere with nighttime sleep.

How long before bed should I stop eating holiday treats?

Try to finish eating at least 2-3 hours before bedtime to allow for proper digestion. If you need a snack closer to bedtime, opt for something light and sleep-promoting, like a small handful of almonds or a banana.