Why (and How) I Protect My Sleep, Especially This Time of Year

As we move into the colder months and the holiday season amps up, sleep becomes both more precious and more elusive. Whether your calendar is bursting with events, or you feel the ache of missing out, many of us notice our sleep gets disrupted. This time of year can also bring up grief over loved ones who are no longer with us, or the sadness that comes when family traditions shift or change. These feelings, alongside the usual holiday hustle, can make it even harder to rest and feel grounded.

Over the years, I’ve learned that protecting my sleep isn’t just about getting enough hours, it’s about creating a foundation for my mental, emotional, and physical well-being so that I can show up fully in my work, relationships, and life. Here’s why I take sleep seriously, and how I do it, especially as the days get shorter and the nights feel heavier.

Why Sleep Matters

Sleep isn’t a luxury, it’s a fundamental human need, sitting right at the base of Maslow’s hierarchy of needs alongside food, water, and shelter. Without it, our ability to focus, regulate emotions, and connect with others diminishes. Sleep supports memory consolidation, so whether you’re studying for a big exam, prepping for a work presentation, or simply trying to be fully present with friends or loved ones, a good night’s sleep is critical.

And yet, so many of us struggle with it, myself included, especially during times of heightened anxiety or seasonal shifts. This is completely normal. I’ve realized that acknowledging my struggles, rather than shaming myself for them, allows me to build practical routines that support better sleep, instead of relying on willpower alone.

My Minimum Sleep Routine

Over the years, I’ve developed a baseline of habits that help me protect my sleep, even on days when life feels chaotic, including:

1. Disconnect from my phone before brushing my teeth
   For me, this is non-negotiable. I’ve tried keeping my phone charging in my bedroom, thinking I could resist the urge to check it, but just a few weeks ago, after only few days of charging in my room, I realized once again that I have zero self-control when it comes to late-night scrolling. I moved my charger outside my room, and now, once my alarm is set, I’m not tempted to check notifications again. It’s a simple adjustment, but it makes a world of difference.

2. Light organizing, journaling or reading before bed
   Most nights, I do some light organizing to transition from the mental chatter of the day into a calmer state. Sometimes I journal instead, writing down thoughts, gratitude, or reflections. Sometimes I read. These practices help me unwind and create a sense of closure, signaling to my body that it’s time to sleep.

3. Morning gratitude ritual
   Upon waking, I say a short prayer of gratitude, modeh ani. Some mornings I forget, and that’s okay. But generally, this practice grounds me, sets a calm tone for the day, and helps me connect to the biggest blessing we often forget about, waking up in my body. When you start the day in a higher vibration, you often continue it in that same energy.

Science Behind Sleep Routines

There’s a growing body of research highlighting how our habits before, during, and after sleep affect its quality. Some of the key insights include:

• Consistent sleep schedules improve overall sleep quality and regulate circadian rhythms. Going to bed and waking up at roughly the same time each day, even on weekends, can make mornings feel easier and afternoons more productive.

• Limiting screen time before bed helps because blue light suppresses melatonin, the hormone that signals your body to sleep. This is why I leave my phone outside my room. Even 20 minutes without a screen can improve the depth of your sleep.

• Morning light exposure is vital for resetting your circadian rhythm. Step outside shortly after waking, ideally with sunlight hitting your eyes, to cue your body that it’s daytime. Research from institutions like UCLA and the University of California highlights how natural light in the morning improves mood, energy, and alertness.

• Wind-down routines such as journaling, reading, or light stretching activate the parasympathetic nervous system, helping your body relax and prepare for restorative sleep.

Seasonal Considerations

The holiday season often intensifies sleep challenges. On one hand, you might have more bustling parties (drinking alcohol), events, and obligations that push your bedtime later. On the other, the season can amplify feelings of longing, loneliness, or seasonal depression, both of which can keep your mind racing at night.

Protecting your sleep during this time isn’t just about rest, it’s about emotional resilience. When you are well-rested, you’re more able to navigate social events with patience, respond to challenges with clarity, and show up for yourself and others in a kind and grounded way.

Practical Strategies to Protect Your Sleep

Here are some of the strategies I rely on, and recommend to clients, to protect sleep, particularly when life feels chaotic:

1. Phone-free transition
   As mentioned, keeping your phone outside your bedroom and disconnecting before brushing your teeth has been a game-changer. Choose how long feels right for you to disconnect from technology, giving your mind and body time to slow down.

2. Set the stage for rest
   I do light organizing most nights as a way to unwind, but you might prefer gentle stretching, reading a few pages of a book, listening to calming music, lighting a candle or using incense. The key is creating a consistent cue that signals to your body it’s time to sleep.

3. Gratitude or reflection practice
   Morning or evening gratitude practices, anchor your mind and help you start or end the day with intention. Science shows that gratitude can improve mood, reduce stress, and even enhance sleep quality. I wrote all about gratitude here.

4. Prioritize natural light in the morning
   Expose yourself to sunlight shortly after waking. This helps regulate circadian rhythms, boost alertness, and improve overall mood. Even a few minutes of morning light on your eyes can make a significant difference.

5. Create mental “closure” before bed
   Write down lingering thoughts, plan tomorrow’s tasks, or set aside worries. This can reduce nighttime rumination and allow your mind to rest.

6. Keep your bedroom a sanctuary
   Dark, cool, and quiet environments support deeper sleep. Consider blackout curtains, white noise, or eye masks if needed.

The Ripple Effect of Sleep

Protecting sleep doesn’t just benefit your physical health, it shapes how you experience every other part of life. When I prioritize sleep, I notice:

• I’m more patient with friends, family and myself

• My ability to recall details, whether from work or personal interactions, improves

• I can better process emotions and navigate challenges without feeling depleted

• I feel more aligned with my intentions for the day, whether it’s focused work, creative projects, or simply connecting with loved ones

Sleep is the foundation that allows deeper work, emotional, spiritual, and professional. Without it, our ability to engage fully diminishes, no matter how much motivation or willpower we muster.

Normalizing Sleep Struggles

It’s worth noting that struggling with sleep is extremely common, especially during times of change, stress, or seasonal shifts. I’ve personally experienced periods where anxiety or the holiday rush disrupts my rest. Instead of judging myself, I remind myself that it’s human and normal.

Acknowledging this allows us to approach sleep with curiosity and compassion rather than frustration. It also opens the door to experimenting with strategies that actually work for your lifestyle, rather than forcing habits that don’t stick.

Creating a Gentle Evening-to-Morning Flow

One concept that’s transformed my approach is thinking about sleep as a full cycle, from winding down in the evening to waking up in the morning. Here’s a rough flow of how I protect my sleep:

1. Evening: Disconnect from screens, do a light organizing or journaling ritual, and create a calm bedroom environment

2. Night: Sleep, ideally in a cool, dark, quiet space.

3. Morning: Wake naturally or with an alarm, say my gratitude prayer, and get sunlight on my eyes as soon as possible. From there, I can set intentions for the day, feeling aligned and grounded

When we go to sleep in a “high vibration,” a calm, settled, intentional state, we’re more likely to wake up feeling refreshed, focused, and capable of handling whatever the day brings.

Sleep as a Daily Investment

Protecting sleep is not indulgent, it’s preventative care for your mind, body, and spirit. Just as we wouldn’t skip meals or avoid water when we’re thirsty, we shouldn’t ignore sleep when our lives demand attention, energy, and emotional presence.

I encourage clients to treat sleep with the same respect: build routines, experiment with strategies, and observe what helps you feel your best. For some, it’s journaling, for others, it’s morning light exposure, for many, it’s a combination of little, consistent practices that add up.

Final Thoughts

As the holidays are here and the days are shorter, remember that prioritizing sleep is critical. Even small changes, like leaving your phone outside the bedroom, journaling before bed, or taking in morning sunlight, can create lasting benefits for your energy, focus, and emotional resilience.

Sleep allows us to do the deeper work of life: showing up for ourselves and others, processing emotions, and cultivating creativity and clarity. It’s okay to struggle with sleep, to experiment with routines, and to remind yourself that rest is essential, not optional.

This season, I encourage you to protect your sleep with intention. Set boundaries, create a routine, and remember that small daily habits can have a ripple effect that transforms not only your nights but your days as well.

After all, when we sleep well, we can live well, and that, to me, is the ultimate gift we can give ourselves, especially in the midst of the holiday hustle.

If you’d like to explore a holistic approach to therapy, sleep routines included, you can  book a free 15 minute consultation to see if it feels like a good fit.

XOXO,
Amanda