Better Holiday Eating Begins with a Good Night’s Sleep

"Sometimes, all it takes is your smile (even if forced) & a domino effect of smiles happen." — Ace Antonio Hall

If you ever played with dominos as a kid, then you know how important that first domino is. 

When it tips over, it sets off a chain reaction, causing each subsequent domino to fall smoothly, one after another. 

BUT if that first domino isn’t placed correctly...if it's slightly off-center or even a bit rotated...then none of the others will fall as intended.

In my Empowered Eating Blueprint program, we identify the "first dominos”, aka DOMINO BEHAVIORS, that set the tone for your eating habits.

When these are in place, it becomes much easier to follow through with your plans and make healthy food choices.

And one of the most powerful domino behaviors is SLEEP.

But sleep often takes a backseat to our never-ending to-do list, especially during the holiday season. 

Late-night parties, last-minute shopping, looming deadlines, and kids on winter break all conspire to shorten (or disrupt) your rest. 

And when sleep falls apart, so does everything else:

😫 Poor sleep affects the hormones that regulate hunger and fullness, making it harder to stick to your eating plan.

😫 Lack of rest leads to strong cravings for sugary, high-fat “pick-me-up” foods.
 

😫 Feeling exhausted impairs your decision-making, so it’s tougher to choose behaviors that support your health.

Simply put, when your sleep domino topples, it’s a lot harder to keep the rest of your healthy habits standing.

But you don’t have to let the holidays derail your rest OR your progress. 

👉 Here are five ways to set better sleep boundaries, even if you’re juggling a packed schedule this season:

1) Commit to a Consistent Wind-Down Time

Instead of fixating on an exact bedtime, consider when you need to start your wind-down routine. Turning off the TV, brushing your teeth, and doing a quick skincare routine all take time. Decide on a cutoff point for “daytime” activities and move into “sleep prep” mode well before you actually get into bed.

2) Keep a Steady Wake-Up Time

Your body thrives on routine. Even if you stayed up late, aim to rise at roughly the same time each day (within about an hour’s range). This consistency helps regulate your internal clock, making it easier to feel sleepy at a reasonable hour and maintain consistent hunger and fullness cues.

3) Set Device Boundaries

Screens emit blue light that interferes with the hormones that help you sleep. If you’re used to scrolling until the moment you close your eyes, start small. Try turning off devices just 10 or 15 minutes before bed and gradually work up from there.

4) Reserve Your Bed for Sleep and Intimacy Only

When you eat, work, or watch TV in bed, you weaken the mental link between “bed” and “sleep.” Keep that space sacred. Doing so strengthens the association that bed = sleep, making it easier to drift off peacefully.

5) Mind Your Evening Alcohol and Caffeine Intake

Alcohol and caffeine close to bedtime can disrupt both the quality and quantity of your sleep. Even if the holidays include late-night festivities or afternoon coffee dates, look for small ways to extend the gap between your last drink and your bedtime.

Remember, you don’t need to do any of these perfectly every single night AND you don't need to work on all of them at once. 

Even partial improvements in your sleep routine can help strengthen that first domino.

And when the sleep domino falls into place, everything else—from choosing more nourishing foods to managing holiday stress—becomes easier.

Shoot me an email and let me know which of these 5 tips you're going to work on, so I can cheer you on!