Your Survival Guide: Sleep & Stress Support to Get You Through the Holidays
- Jaime Heer, FNTP, RWS
- 5 days ago
- 5 min read
Let's be real—the holidays can be magical, but they can also be absolutely exhausting. Between the endless to-do lists, family gatherings, cookie exchanges, and trying to keep up with everything else in your life, it's no wonder so many of us end up running on fumes come January.
But here's the thing: you don't have to white-knuckle your way through the season. With the right support for your sleep and stress response, you can actually enjoy the holidays (imagine that!) instead of just surviving them.
Why Sleep and Stress Support Matter More During the Holidays
Here's the reality: when you're running on stress hormones and surviving on minimal sleep, your body doesn't just feel tired—entire systems start breaking down.
Your HPA axis (your stress response system) gets dysregulated. This means your cortisol patterns get thrown off, leaving you wired at night and exhausted in the morning. You're stuck in survival mode when your body desperately needs rest and repair.
Your thyroid slows down. Chronic stress signals your body to conserve energy, which can suppress thyroid function. The result? You feel sluggish, cold, brain-foggy, and like you're dragging yourself through the day. This will also slow down your metabolism potentially leading to weight gain.
Your gut takes a hit. Stress literally shuts down digestion (because your body thinks you're running from danger, not sitting down to a holiday meal). This leads to bloating, constipation, reflux, and can trigger food sensitivities you didn't have before.
Your immune system crashes. Ever notice you get sick right after the holidays? That's not a coincidence. Chronic stress and poor sleep suppress immune function, making you more susceptible to every bug going around.
Your blood sugar goes haywire. Elevated cortisol increases sugar cravings and makes it harder to regulate blood sugar. Cue the energy crashes, mood swings, and reaching for more caffeine and sugar just to function.
And here's the kicker: poor sleep makes stress worse, and stress makes sleep worse. It's a vicious cycle that impacts every single system in your body—leaving you feeling wired but tired, irritable, and just... not yourself.
This is why supporting your stress response and sleep isn't just about feeling more rested. It's about protecting your entire body from breaking down during the busiest time of year.
My Top Strategies for Sleep & Stress Support
The Non-Negotiables:
Start every day with a big glass of water with electrolytes. Before the coffee, before anything else—hydrate. Your body is dehydrated after sleep, and proper hydration with electrolytes supports everything from energy production to stress hormone regulation. This simple habit helps flush out toxins and sets the tone for your entire day.
Prioritize protein at breakfast. Starting your day with 25-30g of protein helps stabilize blood sugar throughout the day, which keeps cortisol from spiking later.
Think:
Eggs with avocado & arugula
A protein smoothie with only 1/2 cup fruit, power greens, almond butter & scoop of collagen
Greek yogurt with walnuts & pumpkin seeds
Set boundaries around your schedule. You don't have to say yes to everything. Protecting your energy isn't selfish—it's essential.
Create a wind-down routine. Your body needs a signal that it's time to transition from "go mode" to "rest mode." This might look like dimming lights an hour before bed, doing some gentle stretching, or enjoying a cup of herbal tea.
Move your body daily. Even a 15-minute walk can help regulate cortisol and improve sleep quality. Exercise is one of the most powerful stress management tools we have.
👉🏼 Try one of these 20-30 minute at home workouts:
Heather Robertson Fitness
Set aside 6 minutes for this Come to Your Senses Meditation. Just 6 minutes. This simple practice helps bring you back into your body and out of your racing thoughts. It's a powerful nervous system reset that you can do anytime, anywhere—even in your car before walking into that family gathering
Supplement Support That Actually Works
While lifestyle strategies are the foundation, targeted supplements can provide that extra support your body needs during particularly demanding times. Here are my go-to recommendations for sleep and stress:
For Daytime Stress Support:
Gaia Pro Daytime HPA - The blend includes ashwagandha, holy basil, and rhodiola—powerful adaptogens that help you stay calm and focused during demanding days. Take in the morning or early afternoon.
MediHerb Nevaton Forte - This is a powerhouse for stress resilience and nervous system support. It combines adaptogens with nervine herbs to support both your HPA axis (your stress response system) and overall nervous system health. Great for when you're feeling overwhelmed or burnt out.
For Calming Your Nervous System:
NeuroScience Alpha GABA - This supplement supports GABA production, which is your primary calming neurotransmitter. If you struggle with racing thoughts, feeling wired, or difficulty unwinding at the end of the day, this can be incredibly helpful. It promotes relaxation without making you feel sedated.
Xymogen RelaxMax - This is my go-to for tension and stress-related muscle tightness. It contains magnesium glycinate (the most absorbable form), along with other calming nutrients that support relaxation and restful sleep. I often recommend taking this in the evening to help your body transition into rest mode.
For Sleep Support:
Pure Encapsulations Best-Rest Formula - This comprehensive sleep formula combines melatonin with calming amino acids and herbs. It's perfect for when you need support both falling asleep AND staying asleep. The combination of ingredients works synergistically to promote deep, restorative sleep without morning grogginess.
NutraBioGenesis Liposomal Melatonin - When you need melatonin support specifically (like for travel or disrupted sleep schedules), liposomal delivery is game-changing. It's more bioavailable than regular melatonin, which means you can often use a lower dose for better results. Great for occasional use during particularly stressful times or when you wake up in the middle of the night and need help falling back to sleep.
🎁 Don't Miss the Fullscript Holiday Sale! 🎁
I've curated a collection of my favorite supplements for sleep and stress support to help you have a more relaxing and joyful holiday season!
If you're already a client, you know that I use Fullscript for all supplement recommendations because they guarantee quality, third-party testing, and professional-grade formulations. And right now, you can save on the exact products I recommend most often.
Here's how to access the sale:
If you're not already set up on my Fullscript dispensary, sign up here.
Check out my "Holiday Sleep & Stress Support" protocol for my top picks
Stock up and save during the sale (the discount is automatically applied!)
You don't have to choose between enjoying the holidays and taking care of yourself. With some intentional support for your sleep and stress response, you can move through this season with more energy, better mood, and actual presence for the moments that matter.
Your body is working hard for you every single day. Give it the support it deserves—especially during the times when life gets extra demanding.
Need more personalized support? I'm here for you. Book a consultation and let's create a plan that works for your unique needs and goals.
Disclaimer: This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult with your healthcare provider before starting any new supplement regimen, especially if you're pregnant, nursing, taking medications, or have a medical condition.
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