Seasonal Sleep: How to Protect Your Rest During the Holiday Hustle
The holidays are busy, loud, joyful, and… secretly exhausting. In this post, we break down why sleep always seems to fall apart this time of year and share simple, realistic ways to protect your rest without sacrificing the moments that matter. If travel, stress, late nights, or family chaos usually derail your sleep, this guide will help you navigate the season feeling more grounded, rested, and human.
BLACK IRON RADIO EP. 303: Seasonal Sleep: How to Protect Your Rest During the Holiday Hustle
Sleep always seems to disappear during the holidays. Travel, family schedules, late nights, alcohol, stress, and time changes can throw even the steadiest routines way off. Maggie, Morgan, and Kelly break down why holiday sleep feels so chaotic and what you can realistically do to protect your rest without sacrificing the moments that matter.
We talk boundaries, expectations, alcohol, stress-management, sleep "non-negotiables," travel routines, night-before anxiety, naps, time-zone shifts, and how to keep your habits intact without falling into perfectionism. If your sleep always tanks this time of year, this one's for you.
📲 Listen & Subscribe: Apple Podcasts | Spotify
The holidays have a way of turning even the best sleepers into stressed-out zombies. Travel, family schedules, late nights, weird beds, time zones, alcohol, overstimulation—you name it, it’s on the table this time of year.
This week on Black Iron Radio, Maggie sat down with Morgan and Kelly to talk through why sleep gets so messy during the holiday season, and what you can actually do about it. As always, no fluff, no guilt, and no unrealistic expectations. Just practical ways to protect your rest so you can enjoy the people and moments that matter.
The Holiday “Sleep Spiral” Is Normal
Between travel logistics, hosting stress, family dynamics, and a calendar full of events, it’s no wonder your sleep takes a hit. Both Morgan and Kelly talked about the mental load—the pre-trip chaos, the late nights, the schedule stacking—that wrecks sleep long before you’re even in the guest room with the creaky bed.
And while it feels frustrating, it’s normal. Your routine changes. You’re in new environments. Your brain is alert. You’re around people all day. There’s alcohol. You’re trying to be flexible. It’s a lot.
The goal isn’t perfection. The goal is not emerging from December feeling like a shell of yourself.
You Don’t Have to Earn Your Holidays
One of the strongest themes: the holidays are meant to be experienced. Not micromanaged.
Both Morgan and Kelly made this point in different ways—at some stage in your life, you might’ve skipped vacations, over-tracked meals, forced workouts, or missed moments because you were chasing perfection. And stepping out of that mindset takes practice.
Your identity, your goals, and your routines still matter. But they don’t require rigidity. You can care about how you feel and let yourself enjoy the people around you.
Boundaries Don’t Make You the Grinch
This is a big one. So many people sacrifice sleep because they don’t want to “ruin the vibe,” be the first one to go to bed, or turn down another drink.
You’re allowed to prioritize rest. You’re allowed to say, “I’m shutting down.” You’re allowed to protect your next day.
Not once in your life have you ever thought, “Wow, I really wish I’d stayed up two more hours and had three more drinks.”
But you have absolutely thought, “Wow, that wrecked me.”
Practical Tools That Actually Help
This episode covered a ton of usable, low-stress strategies:
Stick to your sleep schedule as much as you reasonably can.
If the first night is always rough (hi, Maggie), don’t compound it by staying up late “just because.”
Travel with your sleep non-negotiables.
Pillow, sleep mask, earplugs, mouthguard, hair wrap, PJs—whatever makes your body think, this is familiar. Bring it.
Use a brain dump.
If pre-travel stress keeps you awake, don’t rely on your mind to “hold the list.” Notes app, scrap paper, anything.
Don’t sleep in just because you slept poorly.
Waking at a consistent time helps you adjust faster and protects the next night’s sleep.
Use relaxation routines on purpose.
Ten minutes of stretching, calming music, or a wind-down ritual can bring your nervous system back down to earth.
Lean on sleep aids that aren’t melatonin.
Morgan swears by the podcast Nothing Much Happens—a sensory-friendly bedtime story that distracts your brain long enough to drift off.
And the big one: give yourself some grace.
One bad night doesn’t undo your health. One short sleep doesn’t ruin your goals. And nothing magical happens when you hit exactly eight hours.
A Permission Slip You Might Need
If no one has said it to you yet:
You’re allowed to enjoy the holidays.
You’re allowed to protect your sleep.
You’re allowed to do both at the same time.
The holidays don’t derail people—perfectionism does. Rest when you can, nap when you need to, keep your routines meaningful (not rigid), and let the season be what it is: imperfect, joyful, messy, and full of humans you love.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
