With Google searches for ‘how to sleep better at night’ +60% in the last month alone1, it’s clear the cold weather and upcoming Christmas period is taking its toll on our beauty sleep.
Sleep isn’t just needed to help us feel better day-to-day. It can have a detrimental impact on our health with 6 key side effects2 listed as:
- Increasing your likelihood of developing type two diabetes by three times.
- 36% increased risk of colorectal cancer
- 48% increased risk of developing heart disease
- High blood pressure
- Reduced immunity – you will be three times more likely to catch a cold
- Increased risk of dementia by 33%
To help you improve your sleep quality this winter, UK thermal clothing brand Heat Holders have teamed up with The Sleep Charity – who are one of the leading, independent expert voices on sleep issues in the UK.
Lisa Artis, deputy CEO of The Sleep Charity, opens: “The festive season is a time many of us look forward to – twinkling lights, family traditions, delicious food and good times spent with loved ones. But alongside the joy, Christmas can also bring stress, disrupted routines and over-stimulation.
“At The Sleep Charity, we know how easily these seasonal pressures can impact our sleep – and how much a good night’s rest matters for our mood, energy levels and overall wellbeing (especially at such a busy time of year).”
Lisa goes on to share a six-step method for a better night’s sleep:
- Follow a routine where possible
Lisa says: “Our bodies thrive on consistency and keeping a regular sleep schedule wherever possible helps to regulate the body’s internal clock.
“Of course, it’s Christmas, and flexibility is part of the fun – but even small steps, like aiming to go to bed and wake up at similar times most days, can make a difference. If you do have late nights, try to keep them balanced by getting up at your ‘normal’ wake up time and getting earlier nights where you can.”
- Create a ‘wind-down window’
Lisa suggests: “Creating a ‘wind-down window’ 20-minutes before bed is particularly helpful.
“This is time set aside to step away from screens, dim the lights and gently transition from festive buzz to bedtime calm. It’s something everyone in the home can benefit from.
“Turn screens off (e.g. smart phones and TVs) about an hour before bed. This helps us disconnect from the day.”
- Add warmth into your routine to create a ‘rest’ signal
Lisa says: “A warm, inviting home environment can be a powerful way to support relaxation and sleep.
“Simple touches can turn ordinary evenings into restful rituals – and this is where a few seasonal comforts can help.
“Think soft lighting, gentle music and warm layers. Wrapping up in a thick blanket or slipping into thermal loungewear can create an instant sense of comfort. The right environment sends a strong signal to your body: it’s time to rest.
“This can also be as simple as taking a warm shower or bath. Doing this is an act of self-care and helps us to relax and prepare us for sleep.”
- Get to the right temperature for sleeping
Lisa advises: “The ideal sleeping temperature is 16–18°C, as this will get you comfortably warm and help your body relax and prepare for sleep.
“In the colder months, thermal pyjamas, sleep socks and cosy throws can be useful for temperature regulation here.
“Always warm the extremities (hands, feet) before bed to improve thermoregulation which may help with both the onset of sleep and with overall sleep quality.”
- Avoid eating festive foods before bed
Lisa suggests: “We all enjoy a Christmas treat or two, but too much rich food and alcohol close to bedtime can make it harder to get a restful night.
“Sugary or heavy meals may cause discomfort and restlessness, while alcohol – though it can make you feel sleepy initially – tends to disrupt the quality of sleep later in the night.
“Aim to eat festive food earlier in the evening where possible and eat a lighter snack if needed before bed.
“Hydrating well and balancing alcohol with water can also make a difference.”
- Be consistent with your routine
Lisa says: “When you establish this bedtime routine, you need to stick with it and keep doing it.
“Prioritising sleep isn’t selfish – it’s essential. By protecting your rest, you’ll have more energy, patience and resilience to enjoy the festive season fully.
“If the season feels overwhelming, don’t be afraid to ask for help or delegate tasks.”
To find out more about how to get a better sleep this Christmas, visit: https://heatholders.co.uk/blogs/heat-holders-blog/how-to-get-a-better-sleep-this-christmas
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