The holiday season can be full of joy, but it also has a way of scrambling routines and quietly wrecking sleep. Late dinners, travel plans, extra screen time, and a packed social calendar can make it harder to fall asleep and stay asleep. Sleep specialist and GP Dr. Clare Rooms says that small, consistent changes can protect your sleep even when your schedule feels unpredictable.
Dr. Rooms, who leads clinical work on insomnia for Boots Online Doctor, notes that holiday sleep issues can sometimes turn into a longer problem if they are ignored. If restless nights carry on for more than a few weeks, it is worth paying closer attention. The same goes for tiredness that starts affecting your daily life, or sleep that does not improve even after you try basic changes. Another warning sign is feeling tense or worried at bedtime, because that anxiety can make falling asleep even harder.
One of her most practical suggestions is to stop battling your pillow when sleep is not coming. If you have been awake for around 20 minutes, get out of bed and do something quiet and relaxing, such as reading, until you feel sleepy again. Staying in bed while frustrated can train your brain to associate the bedroom with being awake. She also recommends keeping your wake up time steady every day, including during time off, since a consistent morning routine helps your body clock stay on track.
Holiday habits can also sabotage sleep in ways people do not always notice. Alcohol may feel soothing at first, but it can lead to lighter, more broken sleep and can make snoring worse. Heavy meals late in the evening can also interfere with rest by causing discomfort and making it harder for your body to settle. If you can, try to keep evening food lighter, and support your sleep rhythm with daylight and gentle movement, even a short walk during the day.
Dr. Rooms adds that persistent sleep problems should not be shrugged off, because they can affect health, mood, relationships, and concentration. If your sleep struggles do not ease with simple steps, speaking to a healthcare professional can help you find the right support.
What is one thing you do during the holidays that genuinely helps you sleep better, share it in the comments.
