Sleep, Exercise, and Boundaries: The 3 Non-Negotiables for Holiday Wellness
Wow.
Every year… no matter how hard I try to stay organized, avoid overcommitting, and protect my peaceful little bubble, I somehow end up chasing the wind. So let me share my holiday non-negotiables—the things that keep me sane, healthy, and aligned in a season built for burnout.
1 — I SLEEP.
I do not play about my sleep.
And this time of year? It tries to take me OUT.
Holiday events. Extra alcohol. Rich meals. Late nights talking to family. Wrapping gifts. Planning menus. And if you're like me… you might be baking bread at 1:30AM because your starter activated in 4 hours (iykyk).
Between November and December, I nap more than in any other months. From Sunday through Wednesday, my sleep is non-negotiable. If I’m out late, I nap after drop-off and my workout. If I can’t nap, I do a 20-minute deep meditation to reset my brain.
Why sleep is THE cornerstone of holiday health:
– Your immune system relies on it
– Your hormones regulate during it
– Your brain detoxes through it
– Your heart is protected by it
– Your memory sharpens because of it
– Your emotional resilience is built through it
Sleep turns you into a Balcony Person—someone with the capacity to lift others up because you’re not running on fumes.
Call to Action:
• Take naps
• Listen to your body before listening to your calendar
• Re-evaluate your priorities (1–5)
• Don’t eat after the sun goes down
• Limit alcohol (your liver is TIRED)
Sleep Saboteurs:
– Food sensitivities (gluten is a big one)
– Tyrosine-rich foods before bed
– Alcohol
– Calorie restriction
– “Sleepy teas” (they’re diuretics)
– Excess caffeine
– Prescription sleep meds (long-term effects are real)
2 — I EXERCISE!!!!
I don’t play around with movement—especially during the holidays.
Why? Have you seen my husband? 😂 (Not joking, though.)
But seriously…
Holiday meals are heavier, richer, higher in carbs. Exercise keeps blood sugar stable, reduces fatigue, and helps your body use glucose instead of storing it.
Movement is also your mental health insurance policy during a season full of:
– Emotional triggers
– Family dynamics
– Financial stress
– Deadlines
– Travel
Exercise releases the feel-good chemicals that keep you grounded.
It also:
– Keeps your metabolism responsive
– Prevents the “holiday slowdown”
– Strengthens your immune system
– Improves circulation
– Supports respiratory health
– Helps your nervous system regulate
And the most important part?
It preserves discipline.
Most people don’t struggle with motivation—they struggle with consistency.
Move during the holidays and January won’t feel like a restart.
3 — I SAY NO.
You don’t understand the power of NO until you start using it.
No to events that drain you.
No to the sugar bomb that inflames your gut and ruins your sleep.
No to the 7th night in a row of alcohol.
No to the basement people who rob you of your personhood.
No to people-pleasing.
No to manipulation disguised as tradition.
No to the things that leave you irritated, inflamed, and out of integrity with yourself.
Because every year, we repeat the same patterns and then shame ourselves in January.
But this year?
This year is different.
This year you're choosing you.
You're choosing the version of yourself who wakes up on January 1st proud—not panicked.
Aligned—not bloated.
Clear—not overstimulated.
Disciplined—not defeated.
The holidays aren’t a test of your willpower—they’re an opportunity to prove to yourself that your peace matters. That your body deserves protection. That your health is not negotiable.
As we close out this year, remember this:
You are a Balcony Person.
You lift others best when you are standing on solid, steady, well-nourished ground.
Sleep well.
Move your body.
Say no without guilt.
And step into 2026 as the most aligned version of yourself—not because you were perfect, but because you finally honored what matters most:
You.
Here’s to non-negotiables.
Here’s to discipline.
Here’s to unstoppable momentum in 2026.
Happy Holidays from your favorite health coach, most reliable wellness guru, and most importantly, a trusted Balcony Person.
With Love,
AA
Some gifts fade. This one transforms.
The BP Health Coaching Session Gift Card offers your loved one a personalized, one-on-one wellness experience with Alex Ayodele, Founder of Balcony People. Through tailored nutrition, lifestyle guidance, and intentional support rooted in healing and self-awareness, each session is designed to meet the individual where they are.
It’s a powerful way to say, “Your health matters.”
Gift cards are valid for 12 months from the purchase date. Sessions are held virtually unless otherwise noted. Rescheduling is allowed with 24 hours’ notice. Gift cards are non-refundable and may not be redeemed for cash.
