Sleep Well During the Festivities: 7 Practical Tips to Overcome Insomnia
Let me guess — it’s 2:37 AM, you’re wide awake, and your brain is replaying every single thing you forgot to do for the holidays. Did you order the gift for your sister? Did you buy enough wrapping paper? And why does it suddenly feel like you’re sleeping on a furnace? If this sounds familiar, you’re not alone. Perimenopause and sleep deprivation during holidays is a recipe for sleepless nights, and many women feel it hit hardest right around this time of year.
Between hormonal fluctuations, holiday stress, and an ever-growing to-do list, it’s no wonder your body refuses to rest. I get it — I’ve been there too. There’s something about the holiday season that makes sleep feel optional. But here’s the truth: You can still do it all without sacrificing your sleep. Seriously.
If you’re ready to reclaim those Zzz’s (and stop waking up drenched in sweat), you’re in the right place. I’ve rounded up simple, practical tips to help you sleep better, even if your hormones are doing their best to sabotage you. Let’s turn down the overwhelm, turn off that 3 AM mental to-do list, and turn up the cozy, restful nights. Here are some practical tips to get more Zzzz’s during holidays even in perimenopause.
1. Stick to a Sleep Routine (Yes, Even During Holidays!)
Consistency is queen when it comes to sleep. Go to bed and wake up at the same time every day — even on weekends or after the big family dinner. When your internal clock stays steady, your body knows when it’s time to wind down.
But… if late-night family get-togethers, holiday parties, and kids bouncing off the walls make it feel impossible to keep a regular sleep schedule, you can still get better sleep by making small adjustments to protect your sleep as much as possible. Instead of focusing on a strict bedtime, prioritize “sleep anchors” like waking up at the same time daily, even after a late night. Build a simple wind-down routine (like stretching, journaling, or deep breathing) to help your brain switch to sleep mode after a party. If stress is keeping you up, try a 5-minute brain dump before bed to clear your mind. And while it’s tempting to indulge in late-night treats or cocktails, be mindful of sugar, caffeine, and alcohol since they all mess with sleep quality. Missed a night of sleep? Don’t stress — take a 20-minute power nap or aim for an early bedtime the next night. Progress, not perfection, is the goal. Prioritize these small changes, and you’ll wake up refreshed — ready to fully enjoy the holiday season.
2. Cut Back on Caffeine After 2 PM
We get it — that mid-afternoon slump hits hard, especially during the holidays when you’re running on festive fumes. But if you’re in perimenopause, caffeine doesn’t play fair. Unlike in your 20s or 30s, your body processes caffeine more slowly now, and it can stay in your system for up to 8 hours. That 4 PM latte might feel like a lifesaver, but it’s also the reason you’re lying wide awake at midnight wondering if you bought enough stocking stuffers. Even that innocent after-dinner cup of decaf isn’t as “harmless” as it seems — decaf still contains trace amounts of caffeine that can disrupt sensitive sleepers.
Instead, try swapping out your afternoon pick-me-up for something more sleep-friendly. Herbal teas like chamomile or valerian root are known for their calming effects, while golden milk (a warm blend of turmeric, ginger, and milk) feels indulgent and soothing. Plus, sipping on a warm drink in the evening sends a “bedtime is coming” signal to your brain. If you’re craving something with a little more flavor, try peppermint tea or rooibos for a caffeine-free option that still feels festive. Cutting back on caffeine doesn’t mean cutting out comfort — it just means choosing options that love you back. Your future, well-rested self will thank you.
3. Create a Soothing Bedtime Ritual
If your brain feels like it’s playing holiday bingo — “Did I wrap Aunt Susan’s gift? Did I remember to defrost the turkey?!” — it’s a sign that your mind needs help winding down. This is where a soothing bedtime ritual comes in. Think of it as a way to cue your brain that it’s safe to let go of the day’s stress. Simple, intentional activities like a warm bath, light stretching, or lavender-scented aromatherapy can work wonders. These practices help lower cortisol (that stress hormone that keeps you wired) and trigger the natural production of melatonin, the “sleep hormone” your body relies on to feel drowsy.
One of the most effective (and underrated) rituals is bedtime journaling. If your mental to-do list won’t stop playing on repeat, try jotting down tomorrow’s tasks before bed. This simple act tells your brain, “Hey, we’ve got it covered.” No more middle-of-the-night wakeups wondering if you forgot something. Even five minutes of this can be a game-changer. Pair it with a calming cup of chamomile or a few deep belly breaths, and you’ve got a nighttime routine that signals to your body, “Time to power down.” The goal isn’t perfection — it’s to create a consistent, relaxing experience that helps you transition from “holiday hustle” to “deep sleep mode.”
4. Turn Off the Tech (Yes, Even Your Phone)
Between late-night holiday shopping, tracking shipping updates, and catching up on family group chats, your screen time is probably at an all-time high. But here’s the catch — all that screen scrolling could be sabotaging your sleep. Phones, tablets, and TVs emit blue light, which tricks your brain into thinking it’s still daytime. This light blocks the production of melatonin, the hormone responsible for making you feel sleepy. The result? You’re lying in bed wide awake with a racing mind, even though your body is begging for rest.
The fix? Implement a “digital curfew” at least one hour before bed. This means no more phones, laptops, or TV-watching spree right before sleep. Instead, swap your screen time for something that actually supports rest. Pick up a book (a real one, not an e-reader), listen to a soothing podcast, or try a guided meditation. If the idea of no screens makes you twitch, start small — aim for just 15 minutes of screen-free time and build from there. Your eyes, brain, and sleep schedule will thank you. If you must be on your phone, consider using “night mode” or blue-light-blocking glasses, but truly, the best option is to disconnect. It’s a small shift that makes a huge impact on the quality of your sleep — and your sanity.
5. Rethink That Nightcap
After a long holiday-filled day, it’s tempting to pour a glass of wine and sink into the sofa. It feels like the perfect way to relax — until 3 AM rolls around and you’re suddenly wide awake, kicking off the blankets and wondering why you’re so hot. While alcohol might make you feel drowsy at first, it actually disrupts your sleep cycle. Here’s why: Alcohol interferes with REM sleep (the deep, restorative phase of sleep) and increases the likelihood of night sweats and early wake-ups. It also dehydrates you, which can leave you feeling parched and restless in the middle of the night. If you’re already navigating perimenopause symptoms like night sweats and fragmented sleep, alcohol only makes things worse.
The good news? You can still sip on something festive that won’t sabotage your sleep. Swap that wine for a non-alcoholic mocktail with calming, sleep-supporting ingredients. Tart cherry juice is a top pick because it’s one of the few natural sources of melatonin (yes, the same hormone that makes you sleepy). Try a simple mix of tart cherry juice, sparkling water, and a splash of orange or lime for a refreshing twist. Other cozy options include golden milk (turmeric + warm milk) or a spiced herbal tea like rooibos or peppermint. You’ll still get that “end-of-day exhale” vibe without the 3 AM wake-up call. Win-win!
6. Cool Down Your Sleep Space
If hot flashes and night sweats are dragging you out of dreamland, it’s time to create a chill (literally) sleep environment. Fluctuating hormones during perimenopause can mess with your body’s temperature control, causing those sudden midnight heat surges that leave you sweaty, uncomfortable, and wide awake. The best way to fight back? Make your bedroom a cool, cozy sanctuary.
Start by setting your thermostat to around 65°F (18°C) — research shows this is the optimal sleep temperature for most people. Swap heavy comforters for breathable, moisture-wicking sheets and lightweight blankets you can easily kick off in the middle of the night. If night sweats hit you hard, consider investing in a cooling mattress pad or moisture-wicking pajamas.
For those extra intense hot flashes (you know the ones), keep a few heat-busting tools nearby. A cooling gel pillow stays cool to the touch all night, and a small bedside fan can give you instant relief with the press of a button. If you want something even more convenient, try a portable cooling towel — they stay icy cool and feel amazing during a flash. With these changes, you can stay cool, sleep soundly, and finally stop feeling like you’re sleeping in a sauna.
7. Try Mindfulness or Meditation
The mental “replay reel” of everything you forgot to do — buy gifts, prep meals, answer Aunt Carol’s text — can turn bedtime into a brainstorming session. The solution? Mindfulness practices that calm your racing mind and help you shift into “rest mode.” Unlike counting sheep, these techniques actually work to lower cortisol, the stress hormone that keeps you feeling wired.
One of the simplest and most effective techniques is the 4-7-8 breathing method. It’s like a natural “off switch” for your brain. Here’s how it works: Inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat it 3-4 times, and you’ll feel an instant sense of calm. This technique activates the parasympathetic nervous system — aka your “rest and digest” system — making it easier to relax and fall asleep.
If breathing exercises aren’t your thing, you can try guided sleep meditations or body-scan techniques available on apps like Calm, Insight Timer, or YouTube. These meditations walk you through a slow, intentional relaxation of each part of your body, helping you mentally “let go” of the day. Just 10 minutes of mindfulness before bed can be the difference between a peaceful night’s sleep and hours of tossing and turning. So when your mind starts racing, breathe slow, tune into your body, and let your worries go — you can pick them back up after you’ve had a good night’s sleep.
When to Call for Backup
If you’ve tried everything and still can’t sleep, it might be time to get help. Perimenopause is notorious for sleep disturbances, and sometimes, hormone replacement therapy (HRT) or sleep support supplements (like magnesium or melatonin) can make a big difference. Talk to your healthcare provider if insomnia is affecting your daily life.
Holiday Cheer, Without the Sleep Fear
No one wants to spend the holidays exhausted, and you don’t have to. By sticking to a few sleep-friendly habits, you’ll be snoozing soundly while everyone else is counting reindeer. Prioritize your sleep as much as you prioritize holiday traditions, and you’ll wake up refreshed, energized, and ready for all the holiday magic.
And remember, you’re not alone. Perimenopause and sleep deprivation during holidays is a struggle many women face, but with a little TLC, you can get back on track.
Here’s to sweet dreams and festive days! 🎄✨
