The disruptions and stresses of Christmas can exacerbate sleep problems, particularly for the one in three adults thought to suffer from insomnia. But according to sleep expert and GP Dr Clare Rooms, there are simple changes to our daily routines that can help improve sleep hygiene.
Dr Rooms, the clinical lead for insomnia at Boots Online Doctor, said: “While occasional disrupted sleep over the festive period is normal, it’s important to look out for signs of longer-term sleep difficulties. These include persistent sleep issues beyond a couple of weeks, tiredness affecting daily function, symptoms that don’t improve despite sleep hygiene measures, or developing anxiety around bedtime.”
The expert’s five tips for better sleep are:
- Don’t stay in bed awake: If you can’t fall asleep within 20 minutes, get up and do something relaxing, like reading. Lying awake in bed can ‘train’ your brain that bed’s for being awake, making sleep difficulties worse.
- Keep a consistent wake-up time: Even during the holidays, try to get up at the same time every day. Lie-ins might feel good, but they can mess with your sleep cycle.
- Limit alcohol before bed: Alcohol can reduce the restorative REM phase of sleep, make you restless and increase snoring.
- Avoid heavy meals close to bedtime: A light snack’s fine, but heavy meals can raise blood sugar, cause overheating and trigger indigestion.
- Get fresh air and exercise: Exposure to daylight helps regulate melatonin levels, and physical activity — even a walk after Christmas lunch — supports good sleep patterns.
Boots Online Doctor has also launched a new Insomnia Treatment service, where adults who are struggling with chronic sleep difficulties can access expert advice and treatment options within 24 hours.
The service includes an in-depth questionnaire reviewed by clinicians, with a tailored treatment plan that may include prescription medication.
The service also provides practical sleep hygiene guidance and points to Cognitive Behavioural Therapy for Insomnia (CBT-I) resources.
Dr Rooms added: “In the long-term, insomnia affects more than your sleep — it can impact your health, relationships, and even your career. It’s important not to ignore persistent sleep difficulties, as effective support is available.”