January is traditionally seen as a time for fresh starts and goal setting. However, it is also the worst month for sleep, with Google searches for 'Why can't I sleep?' peaking this month. This phenomenon, dubbed the 'January insomnia crisis', represents a significant spike in sleep disturbances fueled 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. While a few sleepless nights are usually nothing to worry about, it becomes an issue if a lack of sleep starts to affect daily life.
Insomnia is a common sleep disorder characterized 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.
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 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.
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.
Shorter days and colder weather 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.
Long winter nights and gloomy weather contribute to Seasonal Affective Disorder (SAD), which can cause fatigue, low energy, depressed mood, and increased anxiety.
The return to work or school post-holidays often brings recurring Sunday night anxiety, which can extend throughout January. This is certainly true for many children, who dread school on Monday mornings.
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 practice 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 a new hobby.
Create the Perfect Sleep Environment: Invest in dark, blackout curtains, a supportive mattress, and cozy bedding. Avoid screens for at least an hour before bed to minimize blue light exposure.
Practice 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.