Practical Guide to Restoring Sleep Routine After the New Year Holidays: Recommendations from Doctors, Evening Rituals, Nutrition, Coffee Elimination, and Ways to Improve Sleep Quality.
The New Year holidays are a time when many people drift away from their regular sleep patterns. Late nights, festive gatherings, and the absence of a work schedule can disrupt the body's internal clock. However, it is essential to quickly restore a normal sleep routine after the holidays to regain productivity and focus at work. Below are key expert tips to help regulate sleep and return to full working capacity.
Gradual Return to Sleep Schedule
Experts recommend not to abruptly restore your sleep routine but to do so gradually. Shift your bedtime and wake-up time 15-30 minutes earlier each day, gradually approaching your normal schedule. This approach helps the body adapt without additional stress. It is also important to establish regularity: aim to go to bed and wake up at the same time every day. Even on weekends, try to adhere to this schedule—this 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 recharge with strong coffee; however, it is important to remember that caffeine stays in the body for 8-10 hours. Therefore, doctors recommend avoiding coffee, black tea, and energy drinks after around 2:00 PM. Caffeine consumption in the afternoon disrupts sleep: it will be more challenging to fall asleep at night, and the quality of nighttime rest will decline. Instead of late cups of coffee, opt for water or herbal tea—this will help you maintain a healthy sleep-wake cycle.
Light Dinner Before Sleep
Overeating at night during the holidays may have disrupted your sleep. Try to return to an earlier and lighter dinner—not later than 2-3 hours before bedtime. Favor foods that promote relaxation and healthy sleep. For example, many specialists recommend including the following in your evening meal:
- Turkey. Lean turkey meat is rich in tryptophan—an amino acid necessary for the synthesis of melatonin, the "sleep hormone."
- 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 does not overload digestion and provides the body with "slow" carbohydrates, preventing nighttime hunger.
Such foods will satiate without a feeling of heaviness and help you fall asleep faster. At the same time, avoid heavy, spicy dishes and excessive sugar before bed, as they stimulate the body and hinder restful sleep.
Daytime Physical Activity
Regular exercise helps normalize sleep, but it is important to choose the right time for workouts. Doctors recommend exercising primarily in the first half of the day or finishing workouts no later than 2-3 hours before sleep. Daytime physical activity lowers cortisol levels, the stress hormone, and naturally tires the body by evening. If you train late at night, especially intensely, it may overstimulate the nervous system and make it difficult to fall asleep on time. Aim to incorporate moderate activities into your daily routine—morning gymnastics, walking, 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 requires the right atmosphere in the bedroom. It is advisable to meet the following conditions:
- Complete Darkness. Sleep in complete darkness: draw thick curtains or blinds, turn off nightlights and any light sources. If you cannot eliminate light completely, use a sleep mask. Darkness is essential for melatonin production—the key hormone regulating sleep cycles.
- Silence. Eliminate outside noise as much as possible. Close the window if there is noise from outside, or use earplugs. Even while you sleep, the brain continues to react to sounds, reducing the depth of sleep.
- Fresh Air and Cool Temperature. Before bed, ventilate the room. The optimal bedroom temperature is around 18-20°C. It is easier to fall asleep in a cool, fresh environment, and sleep becomes more restful.
- Comfortable Bedding. Your mattress and pillow should be comfortable and suitable for you. Clean bed linen and a comfortable sleeping position are also important for relaxation. Try to use the bed solely for sleeping—avoid working or watching television in bed to create a clear association in your brain that the bed is for rest.
Screen-Free Hour Before Sleep
Modern gadgets emit bright light that can hinder the brain's transition into sleep mode. Experts recommend putting down smartphones and laptops and turning off the television at least 60 minutes before bedtime. The blue light from screens suppresses melatonin production, dulling the natural sense of drowsiness in the evening. Additionally, the flow 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 relaxing activities without electronics: read a physical book, take a warm bath, or listen to soft music.
Relaxing Rituals Before Sleep
A regular evening routine helps the body prepare for rest. Aim to spend the last 30-60 minutes of the day on calming rituals that will be repeated each night. For example, a warm bath or shower will help alleviate muscle tension; to enhance the effect, you can 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 short meditation before bed will lower anxiety and slow the pulse. Listening to soothing music or reading a book is also beneficial. Repeating these rituals daily will signal to the brain that it's time for sleep.
When to Seek Professional Help
Most people can restore healthy sleep within a week or two with the mentioned measures. However, if despite all efforts you cannot normalize your sleep routine and find yourself battling insomnia every night, it makes sense to consult a doctor. A specialist (such as a sleep physician or neurologist) will assess potential causes of sleep disturbances and recommend further steps if necessary. Do not ignore prolonged sleep onset issues; quality nighttime rest is the foundation of health and high work performance.
