Holiday Stress Survey 2024

With the holiday season upon us, Sleepopolis conducted our annual survey on stress around the holidays. When all was said and done, we surveyed nearly 1,500 adults to better understand stress in America during this time and pinpoint the sources. Ahead, we share our findings and examine the downstream effects of stress on physical health, mental health, and sleep. 

Key Findings

• Eighty-one percent of people are more stressed during the holiday season.
• One in 5 people feel more stressed about the holidays this year than last year.
• Thirty percent of people say they get less sleep over the holidays.

Stress Levels & Sources of Stress 

If you feel your stress rising as we inch closer and closer to the holidays, you’re not alone.

With a little over 8 in 10 people indicating they’re more stressed over the holidays, it looks like most folks are feeling some pressure this year. Moreover, 1 in 4 respondents indicated that their stress levels have worsened, and this year is even more stressful than last year.

Though down from last year, money remains a primary stressor for most. Last year’s findings showed that 48 percent of people said finances were the most significant stressor; this year, 37 percent indicated the same. Despite money being a key stressor year over year, it may be a bit surprising to see people don’t budget to help relieve some of the stress —  almost 23  percent of people are spending more than last year, and only 35 percent budget for holiday spending. 

How Holiday Stress Is Impacting Health

During the holidays, people often notice changes in their physical and mental health — some for better, some for worse. These changes may result from increased stress levels, compromised sleep, or changes to diet and eating patterns. 

Holiday stress can have a significant impact on all facets of health. And while plenty of people are acutely aware of this (33 percent of people say their physical health worsens over the holidays), it appears that many aren’t making an effort to prioritize and balance that out. 

Our survey revealed that just over half of our respondents (50.9 percent) prioritize wellness during the holidays as they do the rest of the year. Meanwhile, 27.8 percent said they prioritize their wellness less over the holidays, and only 21.3 percent prioritize it more. 

Holiday stress and mental health deficits may go hand in hand, too — 37.5 percent of our respondents said their mental health worsens during the most wonderful time of the year, while only 12.6 percent said it improves.

Holiday Stress and Food

’Tis the season to overeat? According to our survey, the answer is yes —as holiday stress also triggers unhealthy dietary habits. 

Overall, we found that people tend to eat until they’re uncomfortably full during the holidays — almost 1 in 4 do so at most holiday meals, and 48.9 percent say they do so during some holiday meals. Beyond overeating at mealtime, 81.8 percent of respondents admitted to indulging in more desserts during the holidays.

In terms of alcohol consumption, people seem evenly distributed between drinking more, keeping it steady, or staying dry over the holidays. Of those surveyed, 31.9 percent said they drink more than they do during the rest of the year, 30.5 percent said their drinking habits don’t change, and 33.2 percent said they don’t drink at all over the holidays. 

Holiday Stress and Sleep

With 30 percent of people saying they get less sleep over the holidays, decking the halls may also come with a side of disrupted sleep.

And if you’re planning on having overnight guests, you might want to factor in less sleep — for everyone under your roof. Our survey revealed that 60 percent of guests felt their sleep was negatively impacted, and 56 percent of hosts indicated the same. And if you’re traveling to stay with family, it’s a 50/50 split — everyone is making sacrifices where sleep is concerned.

Q&A with Dr. Harris, Sleepopolis’ Director of Sleep Health

Why might people tend to struggle with sleep over the holiday season?

“The holidays can be a time of year when many people struggle with sleep. This is due to a number of factors, including disrupted routines, increased stress, alcohol and caffeine consumption, and tempting foods.

If you are struggling to sleep during the holidays, there are a number of things you can do to improve your sleep hygiene. Try to stick to your regular sleep schedule, create a relaxing bedtime routine, avoid caffeine and alcohol before bed, eat a healthy diet, and make sure your bedroom is dark, quiet, and cool.”

Can overeating make you feel tired? How do overeating and eating sugary foods affect sleep quality?

“When you eat a large meal, your body has to work hard to digest it. This can divert energy away from other tasks, such as staying awake and alert. Overeating can also cause blood sugar levels to rise and fall rapidly, which can lead to fatigue. Also, sugar can cause hyperglycemia, or high blood sugar levels. This can lead to increased urination, which can disrupt sleep.”

Sixty percent of people say their sleep is negatively impacted when staying as a guest during the holidays. What can guests and hosts do to make this a more comfortable experience?

“When staying overnight as a guest, it may be tricky to create a sleep-conducive environment that is comfortable, cool, quiet, and dark. Bring an eye mask with you to block out unwanted light, and reduce noise with earplugs or a white noise machine. You can also bring your pillow with you to ensure your bedding is comfortable.

To unwind after celebrating with friends or family, incorporate relaxation techniques into your bedtime routine (30 to 60 minutes before bed). This can include activities such as reading a book, practicing meditation, journaling, deep breathing exercises, or listening to calming music. These activities help signal to your body and mind that it’s time to wind down and prepare for sleep. And, try to limit caffeine at least 8 hours before bed and alcohol at least 3 hours before bed.

Maintaining a regular sleep schedule is crucial for a restful sleep. Try to establish a consistent sleep and wake time, even when celebrating the holidays. This helps regulate your body’s internal clock, making it easier to fall asleep at the desired time.”

What factors contribute most to the decline in both sleep quality and quantity during the holiday season?

“The holiday season is a perfect recipe for sleep disruption. Late nights, rich foods, increased alcohol consumption, and high stress levels all work together to throw off our sleep patterns. Add in travel and changes to our daily routines, and you’ve got a situation where both the quantity and quality of sleep can take a serious hit.”

How does increased stress over the holidays affect the body’s ability to fall asleep and stay asleep, and what are the long-term health implications of this pattern?

“Holiday stress can greatly affect our sleep quality. When we’re stressed, our bodies go into fight-or-flight mode, pumping out cortisol and adrenaline. This makes it tough to wind down at night and can lead to fragmented sleep. If this pattern continues long-term, it can increase our risk for health issues like high blood pressure, weakened immunity, and even depression.”

Are there strategies or techniques people can use to maintain better sleep hygiene during the holidays, despite the common disruptions?

“Absolutely! The key is to try to maintain some semblance of your normal sleep routine, even during the holiday chaos. Stick to consistent bedtimes and wake times as much as possible, limit alcohol and heavy meals close to bedtime, and make sure to carve out some time to unwind before sleep. Even small steps can make a big difference in your sleep quality.”

Food and beverage habits change over the holidays, with 32 percent of our respondents saying they drink more alcohol over the holiday season and 31 percent of people saying they eat until feeling uncomfortably full during most or all holiday meals. What are the potential implications of these changes, and what would you recommend people do?

“Overindulging in food and alcohol can really throw a wrench in your sleep patterns. While alcohol might help you fall asleep faster, it leads to more fragmented, poor quality sleep later in the night. And eating until you’re uncomfortably full can make it hard to get comfortable and fall asleep. My advice? Try alternating alcoholic drinks with water, eat mindfully, and listen to your body’s fullness cues. Your sleep (and your waistline) will thank you!”

Methodology

Sleepopolis surveyed 1,487 American adults using CloudResearch’s Connect. We used demographic targeting to gather a Census-Matched sample, applying quotas matched to the US Census on age, race, ethnicity, and gender. All data is correct as of November 2024.

To review our 2023 survey findings, visit our 2023 Holiday Sleep Survey.

Fair Use Statement

We hope this information can be useful in spreading awareness of sleep and wellness challenges during the holiday season. You are welcome to share any of the findings from this survey as well as accompanying graphics. Please cite this article as the original source with a link back to this page. You may contact Kristina Carrodeguas (kristina@pillarfour.com), Content Marketing Specialist at Sleepopolis, with any questions or inquiries about the study.