The Secret to a Happy Summer Holiday: Create a Plan to Reduce Stress and Improve Sleep

There’s a reason you’re seeing more stories about the ways holiday stress impacts your health. 

As the summer holiday season approaches, it’s essential to address the stress that often comes with planning and celebrating. From Independence Day barbecues to family vacations, the season is filled with joy and potential stressors. Let’s explore how to manage this busy time to ensure a restful and enjoyable holiday. 

Identify Summer Stressors

While stress about things such as school has lessened, the typical summer stressors remain. Financial concerns, preparing for family gatherings, travel plans, and finding the perfect gifts for special occasions (because seemingly ALL of your friends have birthdays coming up) can all contribute to anxiety. 

According to a 2024 American Psychological Association (APA) survey, over 55% of U.S. adults report increased stress during summer holidays, particularly tied to money, disrupted routines, and travel planning (American Psychological Association, 2024). Irregular schedules, relationship pressures, and financial stress can significantly impact your physical and mental well-being. 

Sleep and stress have a bi-directional relationship—stress disrupts sleep, and lack of sleep heightens stress. A 2024 study in Sleep Health Journal confirmed that individuals who sleep fewer than 6 hours a night are over 40% more likely to report elevated anxiety levels during high-demand periods like summer holidays (Becker & Wu, 2024). Without adequate rest, minor stressors can feel overwhelming, making it harder to enjoy positive moments. 

Plan Ahead for a Relaxed Holiday

If you’re anticipating a busy summer, now is the time to plan for better outcomes. By setting intentions early, you can manage stress naturally and get restful sleep. Here’s how:

Prioritize What Matters Most

The summer holidays are a chance to relax and refresh themselves. Yet, the season can be packed with obligations and events. Take a moment to consider how many events you have come up with work, family, and friends. 

Whether hosting visitors or traveling, you can make two significant changes to balance your schedule: 

• Say no! Politely decline invitations that stress you out. 

• Ask for help: If you’re hosting a BBQ, ask guests to bring a side dish, or co-host with a friend to divide responsibilities. Set gift-giving agreements with family to manage your budget. 

While summer meals, parties, and late nights with loved ones are fun, practicing moderation is crucial for your health. You don’t have to attend every event to enjoy your vacation! 

Focus on What’s Within Your Control

One simple action is to set goals for managing your time and health. Before an event, make agreements with yourself. For example: 

“I will leave the party by 9:30.”
“I won’t graze on appetizers before dinner.”
“I will limit myself to one drink with dinner.” 

Focus on elements within your control, like caffeine intake or turning social gatherings into opportunities for exercise. 

Instead of overindulging, concentrate on meaningful connections. Notice small gestures that brighten your day, whether with family, friends, or strangers. 

Stick to a Consistent Sleep Schedule

One of the best ways to deal with stress is to maintain a consistent sleep schedule. Quality sleep helps you handle challenges gracefully. With a few adjustments, you can invest your time and attention in what matters most. 

New data from SleepScore Labs (2025) shows that even modest improvements in sleep consistency can lead to up to a 25% reduction in perceived daily stress (SleepScore Labs, 2025). Sleep consistency is increasingly viewed as a cornerstone of emotional resilience. 

Plan for Less Stress and Better Sleep

Giving yourself the gift of consistent sleep this summer can keep you healthy and grounded. A large-scale 2024 study published in The Lancet Regional Health – Americas found that individuals struggling with sleep two or more nights per week were 70% more likely to report depressive symptoms, especially during stressful seasons (The Lancet Regional Health – Americas, 2024). 

Sleep positively impacts mental health, and creating a peaceful bedtime routine can help. 

Create a Plan for Healthy Habits

Grab a notebook or journal and complete these steps: 

1. Contemplate how you feel about the upcoming holidays. 
2. Visualizing enjoying the holidays—what activities are you doing? Who are you with? 
3. Write your thoughts down. 
4. Assess upcoming obligations and events. Be realistic about your schedule and say “no” to stressful activities, and “yes” to meaningful ones. 
5. Set an intention to stick to a consistent sleep schedule. 

Writing down your intentions helps you avoid getting swept up in the busy season. By reducing stress and sticking to a consistent sleep schedule, you’ll handle holiday challenges with grace and enjoy a happier summer holiday. 

How Can SleepScore Help

SleepScore empowers you to manage stress through better sleep—especially during busy holiday seasons. Our technology tracks your sleep patterns, helping you identify when stress may be disrupting your rest. With personalized insights and data-backed tips for maintaining sleep consistency, you’ll have the tools to build emotional resilience, reduce anxiety, and enjoy your summer holidays with more energy and ease.

All that is to say happy (summer) holidays from the SleepScore Labs team!

Sources

1. American Psychological Association. (2024). Stress in America™ 2024 Report. https://www.apa.org/news/press/releases/stress 
2. Becker, M. I., & Wu, E. Y. (2024). Summer sleep disruptions and psychological distress: A seasonal longitudinal study. Sleep Health Journal, 10(1), 45–53. https://doi.org/10.1016/j.sleh.2023.09.004 
3. The Lancet Regional Health – Americas. (2024). Sleep disturbances and depressive symptoms in U.S. adults during holiday seasons. https://doi.org/10.1016/j.lana.2024.100489