January is traditionally seen as a time for fresh starts and goal setting. January is also the worst month for sleep, with Google searches for ‘Why can’t I sleep?’ peaking this month.
Dubbed by some as the ‘January insomnia crisis’, this phenomenon represents a significant spike in sleep disturbances fuelled by the pressures of resolutions, post-holiday stress, back-to-work anxiety and the seasonal challenges of winter.
Sleep problems are common, and the reasons we struggle to sleep are likely to change throughout our lives; illness, shift work or having a baby are possible causes.
The NHS recommends that adults get between seven and nine hours of sleep per night. A few sleepless nights are usually nothing to worry about, but it can become an issue if a lack of sleep starts to affect your daily life.
Insomnia is a common sleep disorder characterised by difficulty falling asleep, staying asleep, or waking too early and being unable to go back to sleep. Alarmingly, an estimated 14 million people in the UK may have undiagnosed sleep disorders, including insomnia.
Stick to a consistent sleep schedule, even on weekends and pend 20 minutes outdoors in the morning to signal your body to wake up.
— Martin Seeley
Insomnia can seriously impact upon daily life and wellbeing. Poor sleep weakens the immune system and heightens pain sensitivity and exacerbates stress and anxiety. It also impairs the ability to concentrate and make decisions, leads to strained personal and professional relationships and increases the risk of car accidents and workplace injuries.
On these cold, short days, with not much respite from dark mornings and dark nights, you’d think it would be easier to get a decent night’s sleep. However, the opposite is true.
Why January breeds sleepless nights
Sleep expert Martin Seeley from MattressNextDay explains why January is a perfect storm for sleeplessness and what can be done to reclaim rest during this challenging month.
The Weight of New Year’s Pressures
The start of the year brings societal pressure to make resolutions and set ambitious goals. While motivating, these pressures can lead to overthinking at bedtime and expectations can trigger anxious thoughts that disrupt sleep. Fears of failing resolutions or not achieving enough create stress that carries into the night.
Post-Holiday Crash
The rapid transition from December’s festive cheer to January’s bleak realities can cause emotional and financial strain. Holiday overspending leads to worry about bills and budgeting. For some, the holiday season highlights isolation, impacting mental health and sleep quality.
Winter’s Biological Challenges
Shorter days and colder weather, like we have experienced this month, significantly impact sleep patterns. Reduced sunlight interferes with the body’s internal clock (circadian rhythm), making it harder to maintain a consistent sleep-wake cycle. Limited daylight also decreases melatonin production, a hormone crucial for regulating sleep.
Seasonal Affective Disorder (SAD)
Long winter nights and gloomy weather contribute to SAD, which can cause fatigue and low energy, depressed mood and increased anxiety.
Sunday Scaries
The return to work or school post-holidays often brings recurring Sunday night anxiety, which can extend throughout January. This is certainly true for my children, dreading school on Monday morning.
How to improve your sleep
January insomnia is a challenge, but it’s not insurmountable. By addressing the unique stressors of this month and adopting healthy habits, you can reclaim restful nights and set a positive tone for the rest of the year.
Address New Year Anxiety
Set realistic, manageable goals instead of overwhelming resolutions. Write down worries or to-do lists before bed to clear your mind and practise mindfulness techniques like meditation or deep breathing.
Reset Your Circadian Rhythm
Stick to a consistent sleep schedule, even on weekends and spend 20 minutes outdoors in the morning to signal your body to wake up. Use a light therapy box or sun lamp to mimic natural sunlight.
Manage SAD Symptoms
Stay active to boost serotonin levels and regulate sleep and include foods rich in omega-3s, magnesium, and vitamin D in your diet.
Combat Post-Holiday Blues
Plan something exciting to look forward to, like a holiday, meet-ups or new hobby.
Create the Perfect Sleep Environment
Invest in dark, with blackout curtains, a supportive mattress and cosy bedding. Avoid screens for at least an hour before bed to minimise blue light exposure.
Practise Healthy Sleep Habits
Limit caffeine and alcohol in the afternoon and evening, wind down with calming activities like reading or stretching and avoid long or late naps.
Know When to Seek Help
If insomnia persists for more than a few weeks or disrupts daily life, consult a healthcare professional.
