How to survive (and enjoy) the party season

It's that time of year again - long summer days, backyard barbies, festive lunches, and parties to celebrate the silly season. Between big meals, late nights and a few too many drinks, the holidays can leave even the most festive Kiwis waking up burnt out and dehydrated come January. But according to ŌURA data, you don't have to choose between fun and feeling good.

ŌURA's science team analysed anonymised, aggregated data from over 600,000 members, including New Zealanders, between January and October 2025 and compared nights tagged with alcohol to surrounding nights without alcohol. The results quantify exactly how much a celebration can cost your rest and recovery. 

What the data  shows

• Total sleep drops: nights with alcohol averaged 34.6 minutes less sleep.
• Heart signals show strain: Heart Rate Variability (a marker of rest-and-repair) decreased by 15%, while resting heart rate rose by 4.35 beats per minute - meaning the autonomic system was working harder overnight after drinking.
• Sleep score and efficiency drop: Sleep Score fell by about 7%  and sleep efficiency dropped too - small dips that add up if they repeat.

Those numbers make the point: one boozy night may help you fall asleep faster, but your body gets less of the deep, restorative sleep it needs -  and your overnight physiology shows it.

Why holiday feasts and drinks hit harder than you expect

Let's start with the food coma. High-carb holiday meals such as chips, bread and sweet dishes cause blood glucose and insulin spikes, often followed by a crash. That mid-afternoon slump? It's real, and it's biological. 

Then there's alcohol. It might initially make you feel drowsy but when your body starts metabolising alcohol overnight, sleep quality drops. ŌURA data shows that alcohol can disrupt circadian rhythms, reduce melatonin and growth hormone release, and boost stress hormones like cortisol - all of which make sleep more fragmented and recovery harder.

ŌURA's data also reveals that nights with alcohol result in deep sleep falling by 5.42 minutes and REM by 15.26 minutes  - those are the stages your body and brain rely on for repair and recovery. 

Still, this isn't a call to skip the fun. Instead, it's a call to adapt and to party smarter, not harder.

Holidays with better sleep - ŌURA's simple strategies

Here's how to enjoy the festive season while still looking after your sleep and recovery. Think of it as your party season survival guide:

• Time your last drink. Because alcohol metabolises slowly, aim to finish drinking at least 3 hours before you go to bed. This gives your body more time to clear alcohol before sleep - improving the chance of deeper, more restorative rest.
• Alternate alcoholic drinks with water. Hydration helps slow absorption and reduces overnight disruption.
• Choose lighter mixers. Skip sugary or caffeinated drinks late at night - the extra sugar/caffeine can worsen sleep fragmentation.
• Eat smart at Christmas lunch. Load your plate with protein and veggies first, then add lighter portions of carbohydrates and indulgent sides - balancing energy levels and preventing the familiar "food coma."
• Move after eating. Even a 20-30 minute stroll after a big meal helps digestion and keeps energy levels stable.
• Be selective with nightcaps. That last glass of wine might feel relaxing in the moment but it comes at a cost to sleep quality and overnight recovery.
• Use your ŌURA data. Tag nights when you drink in the ŌURA app and compare Sleep Score, HRV or Readiness the next morning. Seeing how your body reacts in real data makes all the difference.

Thinking long-term: party season as a series, not a single night

One celebratory evening might feel harmless, but multiple nights in a row? That's where hangovers of the body - not just the head - hit. ŌURA member data, for example, shows that naps logged the day after a heavy meal increase by 7%. 

If you have back-to-back social events, try to protect at least one night of clean sleep between them. Your mood, energy, recovery - and even immune system - will thank you.

Because holidays are for celebrating - not stressing. With a few ŌURA-informed tweaks, you can make this season both fun and energising. Drink well. Sleep better. Wake up ready to enjoy the next day.

Use this as a guide, not a rigid rule book. You can still celebrate, enjoy, and socialise, just with awareness and care. Your future self will be glad you did.