The words “sleep” and “holiday” don’t typically follow each other. Between planning, travel, financial strain, and seasonal changes, adequate sleep can often be an afterthought. For those of us who do not prioritize rest, it can be particularly detrimental to our bodies. As integrative practitioners, we focus on determinants of health as the foundation of healing, and sleep settles at the top of this list. It has a significant impact and a symbiotic relationship with brain, gut, immune, and hormonal health.^[2] 

Circadian Rhythm & Sleep Signals  

The circadian rhythm is a governing factor of the 24-hour cycle of physiological processes, including sleep-wake timing, hormone release, body temperature, and metabolism.^[6][7] The suprachiasmatic nucleus (SCN) is located within the hypothalamus and serves as the central circadian pacemaker. It receives light signals and regulates peripheral clocks throughout the body. The SCN governs the pineal gland, which is responsible for secreting Melatonin, a light-sensitive hormone that induces sleep and peaks in the night. Maintaining regular sleep-wake times, particularly in alignment with the natural light-dark cycle, is crucial for maintaining circadian health.​ Cortisol follows a diurnal pattern opposite to melatonin—dropping during early sleep stages and rising before waking to prepare the body for alertness. When these rhythms are misaligned (potentially due to night shift work, jet lag, or consistently irregular sleep schedules), hormone secretion becomes dysregulated, contributing to insomnia, fatigue, and other sleep-related complications.  

Hormone Testing 

Testing hormones can be supportive in diagnosing the underlying causes of sleep issues when hormonal imbalances are suspected. Standard tests include serum melatonin, cortisol (including diurnal profiles), thyroid hormones, and sex hormones (estrogen, progesterone, testosterone). The Dutch test for hormones is an advanced option that assesses hormone metabolites and circadian rhythm markers over a 24-hour period. It provides insights into adrenal function, the HPA axis, sex hormone metabolites, and melatonin levels. Identifying hormone dysregulation enables targeted interventions that improve sleep quality and overall health.^​[10] 

How Much Sleep Should I Get?  

The consensus amongst sleep medicine experts is that adults require at least 7 hours of sleep per night to maintain optimal health.^[3] Individual needs can vary based on age, BMI, lifestyle, and health status. The current research places the threshold at 7-9 hours of sleep per night for ages 18-60. Consistently obtaining less than 7 hours of sleep can be linked to adverse health outcomes, including metabolic health issues, reproductive health problems, immunological issues, gut health concerns, and a diminished quality of life. The objective measurement of sleep duration is just one factor that contributes to the quality of sleep, which in turn affects how we present ourselves to the world.^[1] There is not currently a standard definition of sleep quality; however the concept can be defined as an “individual’s self-satisfaction with all aspects of the sleep experience” ^[1]. Attributes include sleep latency (time to fall asleep), efficiency (time asleep/time in bed), sleep duration, and WASO (Wake after Sleep Onset). Factors that influence these variables can be significantly impacted by the sleep environment as well as sleep disorders.  

Common Sleep Issues and Sleep Disorders 

There are at least 90 recognized sleep disorders, under the umbrella of six categories, that negatively impact the health of 40 million Americans.^[4][5] Amongst the most common are insomnia (difficulty falling or staying asleep), obstructive sleep apnea (interrupted breathing during sleep due to airway blockage), restless leg syndrome (urge to move legs), narcolepsy (excessive daytime sleepiness and sudden sleep attacks), and circadian rhythm sleep-wake disorders (misalignment between the internal body clock and the desired sleep schedule). Common contributors include chronic stress, irregular sleep schedules, underlying medical issues, poor sleep hygiene, and genetic predispositions. Treatments range from lifestyle modifications, such as improving sleep hygiene or using light and chronotherapy, to behavioral approaches like CBT or the use of positive airway pressure devices for OSA, as well as medications. Effective management is crucial for achieving optimal health outcomes.  

Patients with hormone-related conditions such as perimenopause often experience worsened sleep quality due to fluctuating estrogen and progesterone levels. This can affect thermoregulation and interrupt sleep phases multiple times a night and impact the quality of sleep. Additionally, as we age, particularly in the elderly population, sleep patterns are more delicate as REM sleep is decreased and waking in the night is more common. ^[5] 

Sleep Management (‘Round the Clock) ^[10] 

Effective sleep management integrates behavioral, environmental, and, sometimes, pharmacological approaches.  

• Day-time Support 
• Light exposure upon waking, with either light therapy lamps or fresh sunlight 
• Eating while there is still daylight  
• Moderate intensity aerobic exercise ^[9] 
• Consuming caffeine sources before noon 
• Evening Support 
• Minimizing access to artificial light and screens after dark and before sleep 
• Keeping a consistent sleep schedule  
• Creating a dark, cool, and quiet sleep environment to facilitate melatonin production. 
• Avoiding stimulants (caffeine, amphetamines) or exercising close to bedtime. 
• Relaxation techniques, such as progressive muscle relaxation or meditation before bed, engage the vagus nerve and activate the parasympathetic nervous system^[8] 
• Consider hormone therapy or botanical formulations targeted towards women in peri/menopausal states, to address sleep disturbances related to hormone fluctuations. 

Managing Holiday Disruptions ^[10] 

Holidays often disrupt regular routines and circadian rhythms, which can exacerbate existing sleep issues. Additional tips for sleeping better during the holiday season 

• Address jet lag by gradually adjusting your sleep times before travel and using light exposure to help reset your circadian rhythms. 
• Avoid excess alcohol, which impairs sleep quality. 
• Consider enlisting the support of botanicals such as chamomile, passionflower, or lemon balm tea. 
• For waking in the night, consider supplementation with GABA and/or L-theanine products.  
• Travel-sized relaxation techniques include using a heating pad (electric or microwaveable) over tense muscles or applying essential oils to a cotton pad/ball next to your head when sleeping. 

By supporting regular routines, optimizing sleep environments, and considering both hormonal and behavioral strategies, you can help maintain and protect your sleep quality. Amid holiday stressors, focus on minimizing their impact and consider continuing or setting a routine for the new year. Minor adjustments can go a long way in promoting restorative sleep and greater well-being throughout the season. 

References

1. Nelson, K. L., Davis, J. E., & Corbett, C. F. (2022). Sleep quality: An evolutionary concept analysis. Nursing forum, 57(1), 144–151. https://doi.org/10.1111/nuf.12659 
2. Liew, S. C., & Aung, T. (2021). Sleep deprivation and its association with diseases- a review. Sleep medicine, 77, 192–204. https://doi.org/10.1016/j.sleep.2020.07.048 
3. Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, Dinges DF, Gangwisch J, Grandner MA, Kushida C, Malhotra RK, Martin JL, Patel SR, Quan SF, Tasali E. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015 Jun 1;38(6):843-4. doi: 10.5665/sleep.4716. PMID: 26039963; PMCID: PMC4434546. 
4. Robbins, R., & Quan, S. F. (2024). Sleep Disorders. NEJM evidence, 3(10), EVIDra2400096. https://doi.org/10.1056/EVIDra2400096 
5. Jaqua, E. E., Hanna, M., Labib, W., Moore, C., & Matossian, V. (2023). Common Sleep Disorders Affecting Older Adults. The Permanente journal, 27(1), 122–132. https://doi.org/10.7812/TPP/22.114 
6. Brain Basics: Understanding Sleep | National Institute of Neurological Disorders and Stroke. (2025, February 25). National Institute of Neurological Disorders and Stroke. Retrieved November 14, 2025, from  
7. Gamble KL, Berry R, Frank SJ, Young ME. Circadian clock control of endocrine factors. Nat Rev Endocrinol. 2014 Aug;10(8):466-75. doi: 10.1038/nrendo.2014.78. Epub 2014 May 27. PMID: 24863387; PMCID: PMC4304769. 
8. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in human neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353 
9. Reid, K. J., Baron, K. G., Lu, B., Naylor, E., Wolfe, L., & Zee, P. C. (2010). Aerobic exercise improves self-reported sleep and quality of life in older adults with insomnia. Sleep medicine, 11(9), 934–940. https://doi.org/10.1016/j.sleep.2010.04.014 
10. Precision Analytical Inc. (2025). DUTCH Treatment Guide (1st ed.). https://dutchtest.com/api/files/file/E1_DUTCH%20Test%20Treatment%20Guide_RevB1%20072825.pdf