If you’ve found yourself staring at the ceiling in the early hours lately, you’re far from alone. Google searches for “how to sleep better” have surged to 9.9 million in the past week, with sleep-related queries hitting their highest level since records began in 2004. Interest peaked on 4 January, the night before millions of people across the UK returned to work after the Christmas break.
The post-festive crash, darker mornings and sudden lifestyle changes appear to have created the perfect storm for disrupted sleep. According to Dr Babak Ashrafi, GP at Superdrug Online Doctor, January is one of the most challenging months for sleep – but also the best time to reset your habits for the year ahead.
Why Can’t We Sleep at the Moment?
The sharp rise in sleep-related searches reflects a broader issue many people experience at the start of the year. Several factors are working against our natural sleep rhythms.
A disrupted body clock
Late nights, lie-ins, festive indulgence and alcohol over Christmas often throw our circadian rhythm off balance. When normal working routines return in January, the body doesn’t immediately adjust. This mismatch makes it harder to fall asleep at night or wake up feeling rested – explaining why searches peaked just before the first working week of the year.
Lack of daylight
January brings some of the shortest daylight hours in the UK, limiting exposure to natural morning light. This can interfere with melatonin and cortisol production, leading to grogginess during the day and fragmented sleep at night. According to the NHS, daylight exposure plays a vital role in regulating healthy sleep patterns.
Seasonal low mood
Even without a diagnosis of Seasonal Affective Disorder (SAD), many people experience lower energy, reduced motivation and poorer sleep during winter. Cold temperatures and darker days can subtly affect both mood and sleep quality.
Sudden lifestyle changes
The “new year, new me” mentality often leads to abrupt changes like cutting caffeine or alcohol, starting intense workouts, or restrictive dieting. While these habits can improve sleep long-term, sudden shifts may initially make sleep worse before it gets better.
Temperature and winter illness
Cold bedrooms, dry indoor air from heating and an increase in winter illnesses can all interrupt sleep comfort and continuity.
What Is Sleep Hygiene – And Why Does It Matter?
Sleep hygiene refers to the habits and routines that prepare your mind and body for rest. Think of it as your nightly foundation for quality sleep.
Good sleep hygiene includes:
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Going to bed and waking up at consistent times
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Creating a calm, comfortable bedroom environment
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Avoiding caffeine, heavy meals and screens late in the day
When these habits are in place, you’re more likely to experience deep, restorative sleep that supports focus, mood and overall wellbeing.
How to Get More Restful, Restorative Sleep
One of the most effective ways to improve sleep is by sticking to a consistent wind-down routine. Activities such as reading, gentle stretching or taking a warm bath help signal to your brain that it’s time to relax.
Experts recommend keeping your bedroom cool, dark and quiet, and avoiding stressful tasks or scrolling on your phone before bed. A calm mind is far more likely to drift off naturally.
Creating the Ideal Sleep Environment
Your bedroom setup plays a crucial role in sleep quality. Aim for a temperature between 15–19°C, which allows your body to reach its optimal core temperature for rest.
Darkness is equally important. A dark room encourages melatonin production, helping you fall asleep faster and stay asleep longer. With darker evenings, it’s tempting to spend more time streaming or scrolling, but excessive screen exposure can further disrupt your internal clock. Instead, swapping screens for calming rituals like meditation or journaling can make a noticeable difference.
Can Supplements Really Help You Sleep?
As sleep struggles rise, so does interest in supplements – particularly magnesium, melatonin and ashwagandha. But how effective are they really?
Does magnesium help with sleep?
Magnesium may support better sleep for some people, especially those with a mild deficiency. It helps regulate the nervous system and promotes muscle relaxation. While evidence is mixed, modest improvements have been seen in adults with insomnia or anxiety-related sleep issues.
Magnesium glycinate is often preferred for sleep because it’s gentler on the stomach and has calming properties. It’s widely available in the UK and generally safe when taken within recommended doses, though excessive intake can cause digestive side effects.
Does melatonin help you sleep?
Melatonin is prescription-only in the UK and is typically prescribed for short-term insomnia in adults over 55 or for circadian rhythm disorders. It’s not a sedative; instead, it helps regulate the sleep–wake cycle.
Importantly, melatonin should not be used routinely without medical advice, as it may affect the body’s natural production. Products sold online may also be unregulated or illegal to supply in the UK, a point highlighted by guidance from the MHRA.
Does ashwagandha help you sleep?
Ashwagandha may improve sleep quality indirectly by reducing stress and anxiety. Some small studies suggest benefits, but evidence remains limited. It’s not suitable for everyone, particularly those with thyroid conditions, autoimmune disorders or who are pregnant.
As with any supplement, it’s essential to speak to a healthcare professional before use, especially if you’re taking other medications.
The Bottom Line
January sleep struggles are incredibly common, but they’re not permanent. By understanding what’s disrupting your rest and focusing on consistent sleep hygiene, you can gradually reset your body clock and improve sleep quality long-term.
