How to reclaim a restful nights sleep in January
The chaos of a busy festive season can take its toll on our daily routines, with more late nights and parties than any other time of year. After indulgent Christmases, lots of us find ourselves struggling to get back into a healthy sleep routine. A significant reason for this challenge can often be the impact of alcohol consumption and overindulgence in rich, heavy foods during this period.
Quality sleep is essential for our well-being, mental and physical health. So, for those struggling to get back into a routine in the New Year, NEXT has partnered with Kathryn Kelly, a dietician (BSc Dietetics) with 36 years of experience working for the NHS, to offer advice on reclaiming a restful night. Additionally, it can be helpful to check your personal sleep reports to identify areas needing improvement and to implement effective strategies for better rest.
According to Kathryn one of the biggest impacts on sleep during the festive period is the change in routine. She explains that,
“Altered routines, especially a change in when we wake and go to bed can affect the body’s circadian rhythm as well as alter the amount of sleep we get. It’s possible that sleeping patterns may also affect appetite which ties into our tendency to eat and drink more at Christmas.
“Sleep can also be affected by our diet, both what we eat and what we don’t as well as exercise and the routine of daily life. There is unlikely to be a simple relationship between sleep and a single food or nutrient but instead, a number of factors are considered to affect sleeping patterns.”
- Alcohol
With the festive period being a time of celebration and partying for many, people likely consume more alcohol than usual at this time of year, which can in turn affect the amount of sleep we are getting.
Kathryn explains,
“Alcohol can be a sedative which makes you feel sleepy but it can also trigger the ‘fight or flight’ part of the nervous system, which can wake you up more during the night. In
addition, it can contribute to feeling dehydrated both of which may be responsible for a
disturbed night’s sleep. Drinking extra fluid before bed can also result in needing to get up more often.”
- Caffeine
When we think of caffeine, our first thought is coffee, but things like chocolate and carbonated drinks also contain high amounts of caffeine and are often consumed in larger quantities over the festive period.
“Caffeine blocks some of the receptors that promote the feelings of tiredness and may be the
cause of less restorative sleep which can be the reason you feel less refreshed in the morning. Reducing the amount of caffeinated drinks especially later in the day may help.”
- Exercise
In addition to what we consume, Kathryn explains that how much we move during our downtime at Christmas can also disrupt our sleeping patterns.
“Exercise is often very different over the festive period, which may confuse your body into not recognising it needs to sleep as it usually would.”
Tips for a better nights sleep
Moving into the new year we often choose to make new resolutions or spring clean our routines. Kathryn has explained that there are some simple alterations you can make to your lifestyle to help you get some quality shut-eye.
Kathryn explains that consuming certain foods could help better the quality of your sleep because of the proteins they contain.
“Tryptophan-containing foods like milk, fish, eggs, green leafy vegetables, pulses and seeds are considered to be positive in promoting sleep. Tryptophan is an amino acid necessary for making proteins, it is converted to serotonin and melatonin which affects the sleep-wake cycle of the body.”
Simple lifestyle changes you can make:
- Set up a regular meal pattern.
- Reduce caffeine intake.
- Drink a milky drink before bed.
- Spring-clean meal choices and aim for more wholegrain cereals, fruit, vegetables and nuts/seeds. This may be why many people choose to take part in Veganuary.
- Aim for at least 2 litres of fluid daily.
- Aim to exercise regularly throughout the week, even if it is just a walk.
Homeware Investments
The team at NEXT have also suggested some homeware choices you can make to achieve a quality slumber, whilst also reclaiming the routine you need.
“As we continue to battle with the cold and dark mornings, getting up in the morning remains difficult, so ensuring we get uninterrupted sleep is vital. One simple but important way of doing this is to invest wisely in your bedding.
“Making sure you have the correct pillows for your sleeping position is vital, as well as investing in some high-quality bed linens as comfort is key when wanting to drift off easily.”
Touch Of Silk Set of 2 Pillows (£30)
Duck Feather And Down Set Of 2 Soft Pillows (£40)
100% Cotton Supersoft Brushed Duvet Cover And Pillowcase Set (£28-£58)
Collection Luxe 400 Thread Count 100% Egyptian Cotton Sateen Duvet Cover And Pillowcase Set (£50-£82)
