By Dr. Megan, Clinical Pharmacist & Wellness Specialist
The holiday season is supposed to be joyful, but for many people, it becomes one of the most stressful times of the year. From gift shopping and family gatherings to disrupted schedules and late-night events, it’s easy for our stress hormones (cortisol)to rise higher than normal.
I see how chronic stress affects sleep, hormones, weight, and overall health. The good news? With the right strategies, you can enjoy the holidays without burning out your body.
Let’s break it down in simple terms.
What Happens to Your Body During Holiday Stress?
Your body has a built-in alarm system called the stress response. When you’re overwhelmed, running late, or juggling too many tasks, your adrenal glands release cortisol.
A little cortisol is helpful.
But too much cortisol, especially every day, can cause:
- Trouble falling asleep
- Waking up between 2–4 AM
- Sugar cravings
- Irritability
- Feeling tired but wired
- Unexplained weight gain (especially around the belly)
- Headaches
- Anxiety
How the Holidays Disrupt Sleep
Here are the most common reasons people struggle with sleep in December:
1. Later bedtimes
Holiday parties, late-night cooking, last-minute shopping.
2. Increased alcohol and sugar
These can spike and crash blood sugar, making sleep unstable.
3. Traveling & changing environments
Sleeping in different homes or hotels disrupts your sleep cycle.
4. Mental load
Your brain stays “awake” even when you’re lying in bed.
Simple Ways to Reduce Cortisol Naturally
You don’t need expensive products, just small habits that help your body reset.
1. Practice the 3-Minute “Breathing Reset”
This instantly lowers cortisol.
Try this:
- Inhale through your nose for 4 seconds
- Hold for 2 seconds
- Exhale slowly for 6 seconds
Do 5–8 cycles.
I teach this to many of my patients, and the effect is noticeable within minutes.
2. Keep Blood Sugar Stable
Spikes in sugar lead to spikes in cortisol.
Try:
- Pair carbs with protein (ex: apple + peanut butter)
- Don’t drink coffee on an empty stomach
- Eat every 3–4 hours if you tend to crash
3. Protect Your Morning Cortisol Curve
Cortisol is supposed to be highest in the morning and lowest at night.
To support this:
- Get 5–10 minutes of morning sunlight
- Avoid checking your phone the second you wake up
- Drink a glass of water before coffee
This keeps your cortisol in the right pattern so you don’t get tired mid-day or wired at night.
When Should You Seek Professional Help?
If you notice:
- Waking up consistently every night
- Feeling exhausted even with enough sleep
- Anxiety getting worse
- Unexplained weight gain
- Emotional burnout
…your cortisol may be chronically elevated.
This is where personalized testing and a customized wellness plan can make a huge difference.
Final Thoughts
The holidays don’t have to drain your energy. By understanding how stress affects your body and using simple daily habits, you can stay grounded, sleep better, and enjoy the season more fully.
Remember: taking care of yourself is not selfish, it’s necessary. Your body performs best when cortisol is in balance.
If you need support or want a personalized stress and sleep plan, we’re always here to help at the pharmacy.