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Sleep, Stress, and Nutrition: Preparing for a Healthier Holiday Season

By: Chelsea Rae Bourgeois, RDN, LD

hand emerging from blankets touching an alarm clock

The holiday season can be equal parts joy and juggling. One minute you’re enjoying a festive gathering, the next you’re squeezing in shopping, traveling, and everything else on your growing to-do list. It’s not uncommon for sleep to take a hit as holiday stress creeps in, making well-balanced nutrition more important than ever.

Choosing foods that support good sleep and stress management can help you feel more energized, balanced, and ready to embrace all the holiday fun. 

Why Sleep Matters

Sleep is more than just downtime – it’s when your body performs some of its most necessary work. Think of it like your very own overnight reset button.

While you’re catching those zzz’s, your body is repairing tissues, supporting immune function, and regulating your hormones – including the hormones that influence mood, energy, and hunger.6

When sleep is cut short, you may wake up feeling groggy. But research has shown there’s a lot more happening behind the scenes. Poor sleep can increase stress hormones like cortisol and disrupt hormones that regulate appetite like ghrelin and leptin.6 The result? Less energy, more food cravings, and probably increased difficulty managing stress.

The Connection Between Nutrition and Sleep

What you eat during the day influences how well you sleep at night. So, there must be a magic menu that helps you sleep like a baby, right? Well, not so much, but that’s good news!

Several nutrients play a role in healthy sleep patterns, meaning the options are endless when it comes to eating for good sleep.

Foods That Help You Snooze

There isn’t a one-size-fits-all list for foods that guarantee a good night’s sleep. Healthy sleep is part of a bigger picture, but certain key nutrients can support the cause.

Magnesium helps relax your muscles and calm your central nervous system.3 It can be found in foods like:

  • Nuts
  • Beans
  • Leafy greens
  • Seeds

Tryptophan helps your body produce serotonin and melatonin. These two hormones are key players in sleep regulation. 1 It can be found in foods like:

  • Eggs
  • Dairy products
  • Soy foods

Complex carbohydrates can also support healthy sleep by helping tryptophan reach the brain more effectively.2 Examples of complex carbohydrates include:

  • Whole grains
  • Sweet potatoes
  • Legumes

You can even get creative with your recipes and include foods that offer multiple sleep-supporting nutrients, such as Avocado, Egg, and Sweet Potato Toast!

Sneaky Sleep Disruptors

Just like some foods can support healthy sleep, others may interfere with your sleep patterns. Holiday treats are all part of the fun, but timing matters. Heavy meals, excess alcohol, and caffeine too late in the day can disrupt your sleep cycles.4,5 When bouncing from holiday party to holiday party, be mindful of bedtime!

The Connection Between Nutrition and Sleep

What you eat also plays a role in stress management.7 While there’s no single “anti-stress” food, many foods can provide nutrients that help your body handle stress more effectively.

So, how do you build a stress-resilient plate? Focus on including foods rich in:

  • Omega-3 fatty acids- salmon, walnuts, chia seeds
  • Magnesium- almonds, black beans, pumpkin seeds
  • Vitamin C- oranges, strawberries, bell peppers
  • Fiber- oats, quinoa, brown rice

These foods help provide steady energy, support brain health, and control blood sugar levels.

Keep it Simple This Holiday Season

Instead of striving for perfection, focus on consistency this holiday season. Prioritize nourishing, well-balanced meals, keeping up with hydration, and protecting your sleep whenever possible. Small, intentional choices made day after day can have a big impact, helping you maintain your energy levels, manage stress, and stay healthy through the busiest time of the year.

References

  1. Lin M, Ge S, Abuduxukuer K, et al. Dietary Interventions for Sleep Health: Multi-Population and Mendelian Randomization Evidence on Sleep Outcomes and Disorders. Food Sci Nutr. 2026;14(2):e71475. Published 2026 Feb 10. doi:10.1002/fsn3.71475
  2. Benton D, Bloxham A, Gaylor C, Brennan A, Young HA. Carbohydrate and sleep: An evaluation of putative mechanisms. Front Nutr. 2022;9:933898. Published 2022 Sep 21. doi:10.3389/fnut.2022.933898
  3. Zhang Y, Chen C, Lu L, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276
  4. Chaput JP. Alcohol, Wine, and Sleep in Adults: Insights from a Narrative Review. Nutrients. 2026;18(4):585. Published 2026 Feb 11. doi:10.3390/nu18040585
  5. Gardiner C, Weakley J, Burke LM, et al. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Med Rev. 2023;69:101764. doi:10.1016/j.smrv.2023.101764
  6. Jiao Y, Butoyi C, Zhang Q, et al. Sleep disorders impact hormonal regulation: unravelling the relationship among sleep disorders, hormones and metabolic diseases. Diabetol Metab Syndr. 2025;17(1):305. Published 2025 Aug 1. doi:10.1186/s13098-025-01871-w
  7. Gometi SA, Ikpahwore DO, Evuen UF, et al. Nutritional modulation of biochemical pathways in stress response: A comprehensive review. Food and Humanity. 2026;6:101017. doi:10.1016/j.foohum.2026.101017
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