🎄 Why Christmas Drinks Ruin Your Sleep — And How to Sleep Better Over the Holidays

The festive season is full of family gatherings, office parties and well-earned nights out. But while Christmas drinks can be great fun, the effect they have on your sleep can be surprisingly severe. If you’ve ever enjoyed a few glasses of wine and then found yourself wide awake at 4am, you’re not alone — and there’s solid science behind it.

At The Sleep Shop, we help customers improve their sleep every day, so here’s an expert look at why alcohol disrupts your rest and how you can still enjoy the holidays without sacrificing your sleep.

🍺 1. Alcohol Helps You Fall Asleep — But Only at First

Alcohol acts as a sedative, helping you fall asleep faster — but it blocks your ability to reach deep sleep.
This means you wake feeling:

• Unrefreshed

• Heavy-headed

• Low in energy

🧠 2. Alcohol Reduces REM Sleep — The Stage You Need Most

REM sleep supports:

• Memory

• Mood

• Concentration

• Mental recovery

Even a small amount of alcohol can cut your REM sleep by nearly half, leaving you groggy the next day.

🔄 3. Alcohol Causes Night Waking and Early Morning Alertness

As the sedative effect wears off, your brain becomes overstimulated, causing:

• Night waking

• Restlessness

• Racing thoughts

• Early rising

This “post-alcohol rebound” is why so many people wake far earlier than usual after Christmas nights out.

💧 4. Alcohol Dehydrates You — Leading to Poorer Sleep Quality

Dehydration from alcohol leads to:

• A dry throat

• Increased heart rate

• Muscle tension

• Light, broken sleep

Christmas drinks are often sugary, which worsens the effect.

🎄 How to Sleep Better After Christmas Drinks

You don’t need to give up festive nights out — you just need to support your sleep so you wake feeling rested rather than ruined.

🌙 1. Stop Drinking 3 Hours Before Bed

This gives your body time to process alcohol and reduces the risk of nighttime wake-ups.

💧 2. Drink Water Between Each Drink

Alternating drinks helps regulate hydration and stabilise your sleep cycles.

🛏️ 3. Create a Comfortable Sleep Environment

When alcohol has already disrupted your sleep stages, your mattress and pillow support matter more than ever.

✔ Supportive mattresses

A good mattress helps reduce tossing and turning caused by alcohol-induced restlessness.
Customer favourites include:

• Kensington Mattress
  https://thesleepshop.ie/collections/mattress-in-a-box/products/kensington-mattress

• Pocket Bio Mattress
  https://thesleepshop.ie/collections/mattress-in-a-box/products/pocket-bio-mattress

• Gel Memory Foam Mattress
  https://thesleepshop.ie/collections/mattress-in-a-box/products/gel-memory-foam-mattress

The Gel mattress is especially useful because it helps regulate temperature — ideal when alcohol causes overheating.

✔ Cooling & supportive pillows

Alcohol increases body heat, so the right pillow can make a big difference to your night’s comfort.

• Sheep Wool Pillow (Buy One, Get One Half Price)
  https://thesleepshop.ie/collections/pillows/products/sheeps-wool-x2

• Memory Foam Pillow
  https://thesleepshop.ie/collections/pillows/products/memory-foam-pillow

😴 4. Use a Weighted Blanket to Calm Restlessness

A weighted blanket helps settle your nervous system and reduce the “post-drink anxiety” that often interrupts sleep.

• Derrynane Weighted Blanket
  https://thesleepshop.ie/collections/duvets-toppers/products/derrynane-weighted-blanket

🌬️ 5. Keep Your Bedroom Cool

Aim for 16–19°C to counteract alcohol-induced overheating and improve comfort.

📱 6. Avoid Screens Before Bed

Blue light worsens the sleep disruption caused by alcohol.
Keep lights dim, avoid scrolling, and allow your body to settle naturally.

⭐ Final Thoughts

Alcohol and high-quality sleep rarely go hand in hand — especially during the festive season. But with a few smart habits and the right bedroom setup, you can enjoy Christmas nights out and wake up feeling refreshed.

If you're unsure which mattress or pillow will improve your sleep, visit
The Sleep Shop, Ankers Bower, Dublin Road, Athlone, N37 E762.
We’re always here to help you sleep better.