12 Ways Your Sleep Schedule Can Prevent Holiday Meltdowns

9. Evening Wind-Down That Works

Even on busy nights, a short wind-down can protect sleep quality. Aim for 20 to 30 minutes of simple, calming actions before bed: dim lights, put devices away, sip a warm non-caffeinated drink, or try a two-minute breathing exercise. Progressive muscle relaxation—tensing and releasing muscle groups—can ease tension quickly and is easy to do in a guest room or hotel. Keep the routine consistent so your brain learns the signals for sleep. If screens are unavoidable, use a blue-light filter and switch to low-stimulation activities like reading or light stretching. Simple rituals reduce mental chatter and help you fall asleep faster and stay asleep longer, which means the next day you’ll have more patience, clearer thinking, and less chance of emotional overload during family interactions.

10. Manage Decision Fatigue Before It Starts

Making lots of small choices—what to bring, which route to take, who to sit with—uses willpower and leaves less energy for emotional regulation. That’s decision fatigue, and it’s real. The simpler your plan, the more reserves you’ll have to stay calm when tensions rise. Use simple templates: pre-pack outfits the night before, set a meal plan for a few easy meals, and delegate one task to a family member. Create checklists for travel and hosting so you don’t waste mental energy on last-minute choices. The morning after a planned night, follow a short routine that rebalances you—walk, hydrate, and get sunlight. These small planning moves prevent the treadmill of minor choices that erode sleep and patience during long holiday stretches.