The holiday season is a time of joy, travel, and connection. But for many Australians, it’s also a period when sleep routines are disrupted. Late nights, festive food and drink, travel, and stress can all interfere with quality sleep. For those who snore or live with obstructive sleep apnoea (OSA), these changes can make symptoms more noticeable.
Here are some practical, science-backed tips to help you sleep better through the holidays — so you can feel refreshed and enjoy the season to the fullest.
1. Keep a Consistent Sleep Schedule
Parties and gatherings often run late, and it’s tempting to stay up. But irregular bedtimes confuse your body’s internal clock, making it harder to fall asleep and stay asleep. Try to keep a consistent sleep and wake time most nights. Even small efforts — such as winding down around the same time — can improve sleep quality and reduce daytime fatigue.
2. Manage Alcohol Intake
A glass of champagne may feel festive, but alcohol relaxes the throat muscles, making snoring louder and OSA more severe. Even two standard drinks can significantly increase apnoea events and reduce the effectiveness of treatments like CPAP or mandibular advancement splints. If you drink, do so earlier in the evening and avoid alcohol in the three hours before bed.
3. Balance Festive Food
Big dinners, rich desserts, and late-night snacks are part of the season — but heavy meals close to bedtime can cause reflux, worsen snoring, and disrupt sleep. Aim to finish eating two to three hours before going to bed. Enjoy holiday treats, but balance them with lighter meals and regular activity to avoid sudden weight gain, which can increase OSA severity.
4. Manage Stress and Wind Down
The holiday season can bring joy, but also stress — organising gatherings, managing finances, or juggling family expectations. Stress raises cortisol, which can keep you awake and contribute to bruxism (teeth grinding). Build in downtime: a short walk after dinner, a few minutes of deep breathing, or simply switching off from devices before bed. Relaxation not only helps you fall asleep faster, it improves sleep quality.
5. Travel Smart
Many Australians travel during the holidays, and new environments can disturb sleep. Unfamiliar pillows, hotter rooms, or sharing beds can encourage back-sleeping, which worsens snoring and OSA. If possible, bring your own pillow and maintain your usual sleep position. Avoid heavy caffeine intake when travelling across time zones, and allow your body time to adjust to local routines.
6. Don’t Leave Treatment Devices Behind
Whether you use CPAP or an oral appliance such as a mandibular advancement splint, it’s important to continue treatment while away. Skipping therapy, even for a week, can increase fatigue and blood pressure, and reduce holiday enjoyment. If you’re travelling, pack your device first — many portable CPAP units are designed for easy transport, and oral appliances are compact and convenient.
7. Mind Your Sleep Position
Snoring and OSA are almost always worse when sleeping on your back. Side-sleeping reduces airway collapse and helps your therapy work more effectively. If you tend to roll onto your back during sleep, try a positional aid such as a supportive pillow or wearable device that encourages side-sleeping. In times of desperation, a rolled up towel or some couch cushions tucked up against your back might just do the trick too!
8. Prioritise Your Bedroom Environment
Even during the holidays, aim to keep your bedroom a restful space. Resist doom scrolling before bed, keep the bedroom cool and dark, and reduce noise where possible. If staying with family or travelling, pack earplugs or a sleep mask to create a more consistent sleep environment.
9. When to Seek Professional Advice
If your snoring worsens during the holiday season, or if your partner notices pauses in breathing, gasping, or choking during the night, it may be more than just seasonal disruption. These are common signs of OSA, a condition that affects around 1 in 10 Australian adults irrespective of gender. Seeking professional advice ensures you can enjoy both the holidays and the year ahead with better health and energy.
The Takeaway
The holiday season is about celebration, but it doesn’t have to come at the expense of quality sleep. By moderating alcohol, balancing food, maintaining sleep schedules, and staying consistent with treatment, you can reduce snoring, manage sleep apnoea, and feel your best.
At SleepWise Clinic, we help Australians manage snoring and OSA year-round. If you’d like advice before the holiday season, or a review of your current therapy, our team is here to support you. Better sleep means making the most of every festive moment.
