Why Your Sleep is Still a Mess After Christmas (And How to Fix It)

January arrives, the decorations come down, the Quality Street tin contains nothing but the sad “B”-list flavours, and you’re eager for a return to routine. Except… your sleep still looks like it had too much mulled wine and hasn’t recovered.

If you’re lying awake in early January wondering, “Why am I still shattered? Christmas was ages ago,” let me reassure you: this is extremely normal. And no, your sleep hasn’t developed a grudge against you (probably).

Here’s what’s really going on — and what you can start doing about it tonight.

1. Your body hasn’t caught up with your brain yet

Your brain knows Christmas is over. Your body, however, is still somewhere between late-night gift wrapping, early-morning excitement, squeezing into spare beds, eating at strange times, and politely tolerating relatives.

Over Christmas, most people unintentionally:

• go to sleep later

• wake up earlier (thank you, excitable children / noisy guests )

• eat richer foods

• drink more alcohol

• let routines slide off the cliff entirely

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This combination disrupts your internal clock — and that clock runs on biological time, not calendar time. You don’t reset overnight just because your New Year’s resolution says so.

2. Stress doesn’t disappear just because Christmas does

The holidays are marketed as “restful,” but let’s be honest: they’re a logistical marathon with fairy lights. Many people come out of December more stressed than they went in.

Financial tension, social overwhelm, family dynamics, late nights, hosting pressure, travel, and a constant background hum of did-I-forget-someone’s-present place your nervous system firmly in fight-or-flight.

And here’s the fun twist: Your nervous system stays activated for days or weeks after the stressor ends.

So even if January feels calmer, your sleep is still reacting to December.

3. You tried to “catch up” on sleep (and accidentally made it worse)

Ah yes, the sacred Holiday Lie-In. A beautiful concept… with a slightly chaotic impact on sleep.

When you suddenly start sleeping in, napping, or going to bed much earlier/later than usual, you confuse your internal sleep–wake cues. The brain loves consistency. The holiday season… does not.

This can lead to:

• struggling to fall asleep

• waking in the night

• waking too early

• feeling tired at the wrong times

• feeling wide awake exactly when you want to sleep (rude)

It’s not you. It’s the circadian rhythm chaos.

4. You’re experiencing a “sleep hangover”

A sleep hangover is the cocktail of:

• irregular sleep

• overstimulation

• disrupted meals

• increased alcohol

• decreased daylight

• increased screen time

• emotional intensity

It makes you feel foggy, unmotivated, and vaguely jet-lagged — even though you haven’t left the country.

So… how do you fix this?

Here’s how to gently bring your sleep back to pre-December sanity:

1. Anchor your wake-up time

Yes, even on weekends. Yes, even if your bed is the warmest place on Earth. This is the fastest way to reset your circadian rhythm.

2. Get outside in daylight within the first 1–2 hours of waking

Light is the master-reset button. It tells your brain:“It’s morning. Produce energy now, save sleepiness for later.”

3. Reduce long naps (or keep them to 20–30 minutes max)

Think of naps as espresso shots, not three-course meals.

4. Bring back your wind-down routine

Your body needs cues. A predictable sequence (dim lights → screens off → relaxing activity → bed) teaches your brain when to switch gears.

5. Don’t try to “sleep harder”

Effort and sleep are terrible roommates. If you can’t sleep, get up, do something calming, and return to bed when you’re sleepy.

6. Be patient with yourself

Your sleep patterns didn’t implode overnight — they won’t rebuild overnight either.Most people feel significantly better within 1–2 weeks of consistent routine.

When to seek help

If you’ve been trying to reset your sleep for a while and nothing seems to be helping, or you notice that exhaustion, racing thoughts, or early-morning wake-ups are impacting your mood, work, or relationships, it may be time to seek professional support. Sleep difficulties are rarely “just stress” — they’re signals from your nervous system that need attention. If this resonates with you, I invite you to complete my enquiry form so we can explore how to restore calm, consistent sleep and help you feel like yourself again. Reaching out is not a failure. It’s the first step toward real, lasting rest.