Practical Guide for Restoring Sleep Patterns After the New Year Holidays: Recommendations from Experts, Evening Rituals, Nutrition, Caffeine Withdrawal, and Ways to Improve Sleep Quality.
The New Year holidays are a time when many people fall out of their normal sleep routines. Late nights, festive gatherings, and the lack of a work schedule can disrupt the body's internal clock. However, after the holidays, it is important to quickly restore a regular sleep pattern to regain productivity and focus at work. Below are key tips from experts that will help you normalize your sleep and return to full work activity.
Gradual Return to Sleep Schedule
Specialists advise against attempting to abruptly restore your usual sleep pattern; a gradual approach is recommended. Shift your bedtime and wake-up time 15–30 minutes earlier each day, gradually aligning with your normal schedule. This method allows your body to adapt without excessive stress. It is also crucial to establish regularity: aim to go to bed and wake up at the same time every day. Even on weekends, adhere to this schedule as much as possible—the quicker your internal biological clock (circadian rhythms) will return to normal.
Limit Caffeine in the Afternoon
After sleepless nights, you may crave a strong cup of coffee to perk you up, but bear in mind that caffeine can remain in your body for up to 8–10 hours. Therefore, doctors recommend avoiding coffee, black tea, and energy drinks after approximately 2:00 PM. Consuming caffeine in the afternoon can disrupt your sleep: it will be harder to fall asleep in the evening, and the quality of nighttime rest will diminish. Instead of late coffee, opt for water or herbal tea to maintain a healthy sleep-wake cycle.
Light Dinner Before Bed
Overeating at night during the holidays may have disrupted your sleep. Aim for an earlier, lighter dinner—preferably 2–3 hours before going to bed. Focus on foods that promote relaxation and healthy sleep. For example, many experts recommend including the following items in your evening diet:
- Turkey. Lean turkey meat is rich in tryptophan—an amino acid essential for the synthesis of the sleep hormone melatonin.
- Bananas. These fruits contain magnesium and potassium, which help relax muscles and the nervous system.
- Nuts. Walnuts and almonds are natural sources of melatonin and healthy fatty acids that support brain function.
- Buckwheat. A small portion of buckwheat for dinner is easy on the digestive system and provides the body with "slow" carbohydrates, preventing nighttime hunger.
Such foods will satisfy without heaviness and help you fall asleep quicker. At the same time, avoid heavy, spicy dishes and excess sugar before bed—they stimulate the body and hinder restful sleep.
Daytime Physical Activity
Regular exercise helps normalize sleep; however, it's important to choose the right time for workouts. Doctors recommend engaging in sports predominantly in the first half of the day or finishing activities no later than 2–3 hours before bedtime. Daytime physical activity lowers the level of the stress hormone cortisol and naturally tires the body by evening. If you train late at night, especially intensely, it may overstimulate the nervous system and prevent timely sleep. Strive to incorporate moderate physical activities into your daily routine—morning exercises, walks, or yoga—to feel more energetic during the day and fall asleep more easily at night.
Darkness and Silence in the Bedroom
Restoring quality sleep will be aided by the right atmosphere in your bedroom. It is advisable to meet the following conditions:
- Complete darkness. Sleep in total darkness: draw thick curtains or blinds, turn off night lights and any light sources. If it’s impossible to eliminate light entirely, use a sleep mask. Darkness is essential for melatonin production—the key hormone regulating sleep cycles.
- Silence. Eliminate external noise as much as possible. Close the window if street noise penetrates, or use earplugs. Even while sleeping, the brain continues to respond to sounds, reducing the depth of sleep.
- Fresh Air and Coolness. Before bed, ventilate the room. The optimal temperature in the bedroom is around 18–20°C. Sleeping in a cool and fresh environment makes it easier to fall asleep, and sleep becomes more restful.
- Comfortable Bed. The mattress and pillow should be comfortable and suitable for you. Clean bedding and a comfortable sleeping position are also important for relaxation. Try to use the bed only for sleeping—avoid working or watching TV in bed to create a clear association in your brain that the bed is for rest.
Screen-Free One Hour Before Sleep
Modern gadgets emit bright light, which can interfere with the brain's transition into sleep mode. Experts advise putting away smartphones and laptops at least 60 minutes before bedtime and turning off the TV. The blue light from screens suppresses melatonin production, diminishing the natural feeling of sleepiness in the evening. Additionally, the influx of information—news, social media, video content—stimulates the nervous system and prevents it from calming down. The last hour before sleep is best spent on calm activities without electronics: read a paperback book, take a warm bath, or listen to calming music.
Relaxing Pre-Sleep Rituals
A regular evening routine helps the body prepare for rest. Try to spend the last 30–60 minutes of the day on relaxing rituals that will be repeated daily. For example, a warm bath or shower can relieve muscle tension; to enhance the effect, add a few drops of lavender or chamomile essential oil to the water. Breathing exercises (such as the 4-7-8 technique with slow, deep breaths) or a brief meditation before bed can reduce anxiety and slow the heartbeat. Listening to calming music or reading a book is also beneficial. By repeating these rituals each day, they will signal to your brain that bedtime is approaching.
When to Seek Professional Help
For most people, a week or two is sufficient to restore healthy sleep through the measures outlined. If, however, despite all efforts, you cannot normalize your sleep pattern and find yourself battling insomnia night after night, it may be worthwhile to consult a doctor. A specialist (such as a sleep specialist or neurologist) will assess possible causes of sleep disturbances and, if necessary, recommend further steps. Do not ignore prolonged issues with falling asleep: quality nighttime rest is the foundation of health and high productivity.
