3 Tips to Improve Sleep to Keep Energy and Cravings in Check

The holiday season is here—a time of celebration, joy, and let’s be honest, a bit of chaos. Between shopping, decorating, and attending parties, it’s easy to overlook one of the most important things your body needs to thrive: sleep.

In this post, we’ll dive into how prioritizing quality sleep can help you keep your energy levels steady, reduce those pesky sugar cravings, and support weight management during this busy time of year. Plus, I’ll share three actionable tips to help you improve your sleep, even with a packed holiday schedule.

Why Sleep Matters for Your Energy, Hormones, and Cravings

Sleep is more than just rest—it’s a time for your body to reset, recharge, and balance key hormones that affect your energy, hunger, and metabolism. When you don’t get enough quality sleep, here’s what happens:

1. Cortisol Levels Stay High:
   Sleep deprivation keeps your stress hormone, cortisol, elevated. This can lead to increased fat storage, especially around your belly.

2. Insulin Resistance Increases:
   Poor sleep affects how your body processes blood sugar, making it harder to lose weight and leaving you feeling fatigued.

3. Hunger Hormones Go Haywire:

   • Ghrelin (hunger hormone) spikes, making you feel ravenous.

   • Leptin (fullness hormone) drops, making it harder to feel satisfied after meals.

These hormonal imbalances can leave you craving sugary snacks and quick-energy carbs, setting you up for overeating and weight gain.

Real Talk: If you’ve been reaching for cookies mid-afternoon or battling hanger during the holidays, sleep might be the culprit.

The Power of Quality Sleep on Hunger and Energy

A few years ago, I was in your shoes. The holiday season left me running on empty, constantly reaching for chocolate or crackers to get through the day. My energy was non-existent, and I felt like I was stuck in a cycle of exhaustion and overeating.

When I decided to prioritize my sleep—by sticking to a bedtime, cutting out late-night snacks, and creating a wind-down routine—the changes were incredible. My sugar cravings disappeared, I had energy to spare, and I finally felt in control of my mood and appetite.

The good news? You can have the same transformation.

3 Tips to Improve Your Sleep During the Holidays

Here’s how to get better sleep during this busy season:

1. Stick to a Sleep Schedule

Your body thrives on consistency. A regular bedtime and wake-up time help regulate your circadian rhythm, improving sleep quality and hormone balance.

• How to do it:

  • Set a consistent bedtime and wake-up time, even on weekends.

  • Create a calming wind-down routine, like reading, sipping herbal tea, or doing light stretches.

  • Avoid screens at least one hour before bed to reduce blue light exposure.

2. Manage Evening Eating and Drinks

What you eat and drink in the evening can disrupt your sleep by affecting digestion and blood sugar levels.

• How to do it:

  • Avoid heavy meals, alcohol, or caffeine at least three hours before bed.

  • Try calming herbal teas like chamomile or peppermint.

  • Snack on magnesium-rich foods (e.g., nuts or seeds) to promote relaxation.

3. Create a Sleep-Friendly Environment

Your bedroom setup matters! A dark, cool, and quiet space encourages melatonin production and deeper sleep.

• How to do it:

  • Invest in blackout curtains to block out light.

  • Use a white noise machine to minimize disruptions.

  • Keep the room cool (around 65°F is ideal).

  • Leave your phone outside the bedroom to avoid distractions.

Why Prioritizing Sleep is Your Holiday Superpower

Improving your sleep isn’t just about feeling more rested—it’s a game-changer for managing your hormones, controlling cravings, and maintaining steady energy during the holidays.

Here’s the recap:

1. Stick to a consistent sleep schedule.

2. Manage your evening eating and drinking habits.

3. Create a relaxing, sleep-friendly environment.