Practical Guide to Restoring Sleep Routine After the New Year Holidays: Recommendations from Doctors, Evening Rituals, Nutrition, Caffeine Withdrawal, and Ways to Improve Sleep Quality.
The New Year holidays often disrupt people’s regular sleep patterns. Late nights, festive gatherings, and the absence of a work schedule can lead to a misalignment of the body’s internal clock. However, it is crucial to quickly restore a normal sleep routine after the holidays to regain productivity and concentration at work. Below are key tips from experts that can help re-establish sleep patterns and return to full work activity.
Gradual Return to Sleep Schedule
Specialists recommend not to abruptly revert to a regular sleep routine but to do so gradually. Shift your bedtime and waking time 15–30 minutes earlier each day, gradually approaching your normal schedule. This approach helps the body adapt without causing additional stress. It’s also essential to establish consistency: aim to go to bed and wake up at the same time every day. Even on weekends, try to adhere to this schedule, as it will help your internal biological clock (circadian rhythms) return to normal more quickly.
Limit Caffeine in the Afternoon
After sleepless nights, there may be a temptation to boost energy with strong coffee, but it’s important to remember that caffeine can stay in the body for 8–10 hours. Therefore, doctors recommend avoiding coffee, black tea, and energy drinks after around 2:00 PM. Consuming caffeine in the afternoon can disrupt sleep, making it harder to fall asleep at night and reducing sleep quality. Instead of late cups of coffee, opt for water or herbal tea—this way, you will maintain a healthy sleep-wake cycle.
Light Dinner Before Bedtime
Overeating at night during the holidays may have disrupted your sleep. Try to return to having an earlier, lighter dinner—ideally, no later than 2–3 hours before bedtime. Focus on foods that promote relaxation and healthy sleep. For instance, many specialists recommend incorporating the following into your evening diet:
- Turkey. Lean turkey meat is rich in tryptophan, an amino acid necessary 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 beneficial fatty acids that support brain function.
- Buckwheat. A small portion of buckwheat for dinner does not overload digestion and provides the body with "slow" carbohydrates, preventing nighttime hunger.
Such food will satisfy without the feeling of heaviness and help you fall asleep faster. Additionally, avoid fatty, spicy dishes and excess sugar before bedtime, as they stimulate the body and hinder full rest.
Daytime Physical Activity
Regular exercise helps normalize sleep; however, it is important to choose the right time for workouts. Doctors recommend engaging in physical activity primarily in the morning or completing exercises no later than 2–3 hours before sleep. Daytime physical activity reduces 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 disrupt timely sleep. Aim to include moderate activities in your daily routine—morning exercises, walks, or yoga—to feel more energized during the day and fall asleep more easily at night.
Darkness and Quiet in the Bedroom
Restoring quality sleep is aided by the right atmosphere in the bedroom. It is advisable to meet the following conditions:
- Complete darkness. Sleep in total darkness: close heavy curtains or blinds, turn off night lights and any sources of light. If it’s not possible to completely eliminate light, consider using a sleep mask. Darkness is essential for melatonin production, which regulates the sleep cycle.
- Silence. Eliminate external noise as much as possible. Close the window if noise from outside is present or use earplugs. Even while sleeping, the brain continues to respond to sounds, which reduces sleep depth.
- Fresh air and coolness. Ventilate the room before bedtime. The optimal temperature in the bedroom is around 18–20°C. In a cool and fresh environment, falling asleep is easier, and sleep quality improves.
- Comfortable bedding. 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 sleep—avoid working or watching television in bed to create a clear association in your brain: the bed is meant for rest.
Abandon Screens an Hour Before Sleep
Modern devices emit bright light that can hinder the brain from transitioning to sleep mode. Experts suggest putting away smartphones and laptops, and turning off the television for at least 60 minutes before sleep. The blue light from screens suppresses melatonin production, dulling the natural feeling of sleepiness in the evening. Additionally, the flow of information—news, social media, video content—stimulates the nervous system and prevents it from calming down. Spend the last hour before bed on calm activities without electronics: read a paper book, take a warm bath, or listen to soft music.
Relaxing Rituals Before Sleep
A regular evening routine helps the body prepare for rest. Try to dedicate the last 30–60 minutes of your day to relaxing rituals that will be repeated daily. For example, a warm bath or shower can relieve muscle tension; to enhance the effect, consider adding a few drops of lavender or chamomile essential oils to the water. Breathing exercises (like the 4-7-8 technique with slow deep breathing) or short meditation before sleep can reduce anxiety and slow your pulse. Listening to calming music or reading a book can also be beneficial. By repeating these rituals day after day, they will signal to your brain that it is time to rest.
When to Seek Professional Help
Most people can restore healthy sleep within a week or two using the measures mentioned above. However, if you are struggling to normalize your sleep schedule and battling insomnia every night despite your efforts, it may be worthwhile to consult a doctor. A specialist (such as a sleep physician or neurologist) can evaluate possible causes of sleep disturbances and recommend further steps if necessary. Do not ignore prolonged difficulties in falling asleep: quality nighttime rest is the foundation of health and high performance.
