At this time of year, almost everyone says the same thing: “I’m tired, really tired.”
It’s the feeling of counting down the days, pushing through deadlines, juggling end-of-year school events, shopping, hosting, travelling… all while pretending we’re looking forward to a “break.”
At Auckland Sleep, we see a spike in exhaustion and sleep disruption every December. It’s not a coincidence – it’s biology, psychology, and the pressure cooker of the festive season all colliding at once.
As Dr Sumit Samant, ENT Surgeon and founder of Auckland Sleep, explains:
“We treat so many people who arrive in January already burnt out. December is a month of overcommitment, disrupted routines, and high expectations. It’s no wonder sleep takes a hit.”
Why December Is So Draining
December is framed as the finish line, one big exhale after a long year. But in reality? It’s the opposite.
The end-of-year period brings:
- Work deadlines that pile up at once
- Financial pressure
- Increased social commitments
- Travel and hosting
- Long to-do lists with emotionally loaded tasks
- More daylight
- Increased screen time
And because it’s supposed to be “the happiest time of the year,” many people feel guilty for feeling overwhelmed.
Anitha Patel, Insomnia Specialist at Auckland Sleep, explains:
“We see people pushing through stress because Christmas is meant to be joyful. But the body doesn’t recognise the holiday, it only recognises pressure and exhaustion.”
When routines fall apart and sleep becomes irregular, the brain stays in a state of heightened stress. This is why so many people hit Christmas Day already depleted, and leave it feeling worse.
So Why Don’t We Feel Refreshed After the Holidays?
Most of us imagine that a few days off will magically restore our energy. But festive stress creates the perfect storm for poor sleep quality.
After Christmas, it’s common to experience:
- Feeling more tired after the break than before
- Emotional drop-offs (post-holiday blues)
- Irregular sleep–wake rhythms
- Increased reliance on caffeine
- Worsened seasonal mood shifts
As Anitha notes:
“Routines disappear in December, eating patterns, sleep timing, daily structure. When everything is shifted by even a couple of hours, your internal body clock feels it.”
And for those already experiencing end-of-year burnout, the disruption amplifies everything.
How to Actually Switch Off Over Christmas
Here’s the good news: you can arrive in January feeling genuinely rested. But it requires intention, not expectation.
Here are Auckland Sleep’s evidence-based strategies:
1. Set boundaries before you crash
This includes work, family expectations, and social commitments. “Rest isn’t selfish,” says Anitha. When you say no to something, you say yes to your nervous system.
2. Protect your sleep routine whenever possible
Even anchoring wake-up time can stabilise your circadian rhythm during chaotic weeks.
3. Create small pockets of real rest
Ten minutes of stillness can be more restorative than an hour of passive scrolling.
Try:
- A walk around the block
- A short breathing exercise
- A few pages of a book
- Music- without multitasking
4. Limit the pressure to “make Christmas perfect”
The emotional load of hosting and cooking often outweighs the physical tasks.
5. Keep your body cues in mind
Warm nights, alcohol, late meals, and stress can all worsen sleep.
Consider:
- Spacing alcohol away from bedtime
- Light meals at night
- Time outdoors during the day
- A consistent wind-down ritual
The Auckland Sleep Perspective
Festive burnout isn’t a failure – it’s a signal. At Auckland Sleep, we take a whole-person approach to sleep, because exhaustion is rarely about sleep alone. Stress, routine, physiology, and emotional load are deeply interconnected.
As Dr Samant says: “Sleep doesn’t improve by accident. It improves when we understand the pressures shaping it, and give people the tools to restore balance.”
If December feels heavier than it should, you’re not alone, and your body is asking for space, not perfection.
Ready to Reset Before the New Year?
If you’re heading into the holidays already tired, or you want support in breaking the cycle of burnout, we’re here to help.
- Book a consultation with Auckland Sleep
- Explore our Sleep Strong programme – sleep, nutrition, and movement working together
A calmer Christmas (and a clearer January) starts with understanding your sleep. Let’s help you get there
