The holiday season is a time for celebration, late-night gatherings, and festive treats. But all the changes in routine can wreak havoc on your sleep. Here are common adult questions about holiday sleep patterns and practical tips to help you stay rested.

During the holidays, you’re free from your usual work schedule, and your body’s natural sleep rhythm can shift later. Social events, screen time, and holiday stress can also delay your bedtime, making late nights feel normal.

Tip:Set a reasonable ‘latest bedtime’ rather than forcing yourself to stick to your usual schedule. Even a consistent 1–2 hour window can help prevent your sleep from drifting too far.

Sleeping in occasionally is fine, but extreme shifts can disrupt your circadian rhythm. This makes it harder to return to a normal schedule once work resumes and can lead to fatigue and grogginess.

Tip:Try to nap before 3pm and keep it to between 20-40 mins long.

Gradual adjustments work best. Moving your bedtime and wake time by 15–30 minutes each day during the last week of holiday break is more effective than a sudden reset.

Additional strategies:

• Get morning sunlight to help reset your circadian rhythm.

• Limit screens and bright lights an hour before bed.

• Keep evening routines calm and consistent to signal your body it’s time to wind down.

Yes, heavy or sugary snacks close to bedtime can disrupt sleep. Digesting food requires energy, which can leave you feeling restless or make it harder to fall asleep.

Tip:Enjoy treats earlier in the evening to avoid interfering with your sleep or try some of our fav festive ‘sleepy foods’ such as cherries, nuts and cheese.

Chocolate contains caffeine and theobromine, both stimulants that can interfere with sleep if consumed close to bedtime. Even small amounts can affect sensitive individuals.

Tip:Opt for caffeine-free beverages in the evening, such as herbal tea or warm milk alternatives.

For some people, yes. Sugar can provide a temporary energy boost, which may make it harder to fall asleep. It can also cause blood sugar dips during the night, potentially causing wakefulness.

Tip:If you notice disrupted sleep, try to consume sugary foods earlier in the day or limit intake before bedtime.

While alcohol can make you feel sleepy initially, it actually reduces sleep quality. Alcohol suppresses REM sleep, which is the restorative stage, and can cause more awakenings later in the night.

Tip:If you drink, try to have your last alcoholic drink at least 2–3 hours before bedtime. This gives your body time to metabolize the alcohol and reduces sleep disruption.

Alcohol can cause fragmented sleep. It relaxes your airway and muscles, which can increase snoring or worsen sleep apnoea. It also triggers nighttime bathroom trips due to its diuretic effect.

Tip:Stay hydrated with water between drinks, avoid excessive amounts, and plan for a lighter evening if you want uninterrupted sleep.

Holidays are a time to relax and indulge, but maintaining a reasonable sleep schedule, being mindful of late-night food, caffeine, and alcohol, and gradually readjusting your routine can help you enjoy the season without paying the price in fatigue.