Stress, Sleep & Snacking: The November Burnout Loop

Carla
Nov 13
2 min read

A desk with an open laptop, snacks, and half-written to-do list (to reflect burnout)

As the year winds down and the pace picks up, many people enter what I call the November Burnout Loop, a cycle of rising stress, disrupted sleep, and emotional eating that can leave you feeling tired, heavy, and out of balance.

This article unpacks why November tends to be so triggering, especially for those juggling multiple responsibilities, and how understanding your stress hormones, sleep rhythms, and cravings can bring you back to equilibrium.

Why November Feels Like Burnout

The shorter days, darker mornings, and colder weather naturally affect your circadian rhythm and energy levels. Add in mounting end-of-year deadlines, holiday planning, and emotional overwhelm, and your body starts to send signals in the form of:

Poor sleep
Low motivation
Irritability or anxious thoughts
Mid-afternoon slumps
Sugar cravings or emotional eating

This isn’t about willpower. It’s your nervous system asking for support.

The Role of Cortisol in Cravings and Fatigue

Cortisol, your primary stress hormone, plays a vital role in regulating energy, sleep-wake cycles, and blood sugar. But when cortisol levels are chronically high (or erratically low), your body may respond with:

Increased hunger, especially for sugar or refined carbs
Disrupted sleep — waking between 2-4am
Brain fog or forgetfulness
Feeling "wired but tired"

Chronic stress over time also increases inflammation, impacts gut health, and creates a hormonal environment that makes emotional eating more likely.

Emotional Eating Isn’t a Flaw - It’s a Signal

If you find yourself reaching for snacks when you're overwhelmed, bored, or tired, you’re not alone, and you’re not broken. Emotional eating is a common response to dysregulated stress hormones, poor sleep, and unmet needs.

Understanding what’s driving the cravings (is it exhaustion? a need for calm? loneliness?) allows us to respond with nourishment and care, not restriction.

5 Supportive Strategies for November Balance

Prioritise Sleep 💤
Set consistent wind-down rituals and aim to be in bed by 10pm. Even 15 minutes more sleep can reduce sugar cravings the next day.
Regulate Blood Sugar 🥗
Build meals with protein, healthy fats, and fibre-rich carbs. This keeps energy stable and lowers cortisol surges.
Support Your Nervous System 🧘‍♀️
Gentle movement (like walking or restorative yoga), magnesium baths, and deep belly breathing calm the stress response.
Name the Craving 🧠
Before reaching for a snack, pause: Are you tired, sad, or wired? Can you meet that need differently?
Rebalance with Functional Testing 🔬
If symptoms persist, testing cortisol patterns, blood sugar balance, or nutrient status can help identify what’s driving burnout. Book your personalised consultation to explore further.