As the holiday season ramps up—with extra responsibilities, gatherings, and a to-do list that always feels never-ending—quality sleep becomes one of the most powerful tools for staying energized and grounded. Good sleep isn’t just a nightly ritual; it’s a form of wellness that supports your mood, focus, metabolism, and resilience. Sleep hygiene is the art of creating habits and environments that help your brain and body wind down naturally.
What Is Sleep Hygiene?
Sleep hygiene refers to the lifestyle patterns, environmental cues, and routines that promote consistent, restorative sleep. Think of it as the framework that prepares your mind to slow down and your body to reset. Strong sleep hygiene improves:
- Energy and daytime alertness
- Emotional regulation and stress tolerance
- Cognitive performance, including memory and problem-solving
- Immune function during a stressful holiday season
Here are three key components of effective sleep hygiene:
Rhythm and Routine
Your body thrives on regularity. Maintaining consistent bedtimes and wake times—even on weekends—helps regulate your circadian rhythm. When your internal clock is stable, sleep becomes easier and more restorative.
Environment That Supports Rest
Cool temperatures, low light, and minimal noise signal to your brain that it is time to transition into sleep mode. Digital devices, bright overhead lighting, and stimulating activities can disrupt these natural cues.
Wind-Down Preparation
A nightly ritual helps you shift from high-output mode to rest mode. Reading, stretching, journaling, or calming music can guide your body into a state ready for sleep.
Your 5-Step Night Routine for Better Sleep
Below is a simple routine inspired by evidence-based habits that make falling asleep—and staying asleep—more natural.
- Dim the evening:
Reduce bright lights and screen exposure 60 minutes before bed. Light—especially blue light—suppresses melatonin, the hormone that signals sleepiness.1 - Establish a 20–30-minute wind-down ritual:
Choose relaxing behaviors that soothe your mind: gentle yoga, warm showers, or quiet reflection. These cues become a bridge between your active day and restful night. - Create a sleep-friendly bedroom:
Keep your room cool (60–67°F), dark, and uncluttered. Consider blackout curtains or white-noise machines if your environment is naturally bright or noisy.2 - Limit stimulants in the evening:
Caffeine, alcohol, and heavy meals close to bedtime can disrupt sleep cycles. Aim to avoid caffeine after mid-afternoon and opt for lighter snacks if hungry later in the evening. - Protect your sleep schedule:
Consistency is everything. Stick to the same bedtime and wake time, even during holiday travel. This anchors your circadian rhythm and reduces difficulty falling asleep.3
Why Sleep Hygiene Matters—Especially During the Holidays
Stress often spikes during November and December: family expectations, financial pressures, and busy calendars can take a toll. Prioritizing sleep improves:
- Emotional balance during challenging social moments
- Energy and patience during long days of celebration, travel, or caregiving
- Focus and memory, making it easier to stay organized
- Overall well-being, helping you fully enjoy meaningful seasonal traditions
Investing in small shifts to your routine builds resilience, calm, and clarity—gifts that last far beyond the holiday season.
Sleep hygiene isn’t about perfection- it’s about connecting to what gives you meaning and energy. When you tend to your nightly rest, you gain perspective, stamina, and an inner light that can lift you and all around you this holiday and into the new year.
Texas State University Resources
Follow the QR codes to learn some sleep tips and to sign up for “Sleep Tips Tuesdays” where you can get sleep tips sent right to your inbox provided by the TXST Counseling Center!
References
1. Chang A-M, Aeschbach D, Duffy JF, Czeisler CA. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proc Natl Acad Sci U S A. 2015;112(4):1232-1237.
2. Caddick ZA, Gregory K, Arsintescu L, Flynn-Evans EE. A review of the environmental parameters necessary for sleep. Aerospace Medicine and Human Performance. 2018;89(6):549-558.
3. Tobaldini E, Costantino G, Solbiati M, et al. Sleep, sleep deprivation, autonomic nervous system and cardiovascular diseases. Neurosci Biobehav Rev. 2017;74(Pt B):321-329.
4. Counseling Center, Texas State University. Sleep Tip Archive. Counseling Center – Texas State University. Accessed December 3, 2025.https://www.counseling.txst.edu/selfhelp/sleeptiparchive.html.