After a busy festive season filled with late nights, celebrations and disrupted routines, January often arrives with one clear challenge: getting your sleep back on track. If you're feeling groggy, waking up tired, or struggling to fall asleep at your usual time, you’re not alone.

At The Sleep Shop, we help customers every day who find themselves “out of rhythm” after Christmas. The good news? With the right steps — and the right sleep environment — you can reset your sleep schedule quickly and naturally.

Here’s your expert-backed guide to restoring healthy sleep in January.

😴 1. Start Waking Up at the Same Time Every Day

If you want your body clock to reset, the most effective thing you can do is wake up at a consistent time, even on weekends.

Why it works:

• Reinforces your natural circadian rhythm

• Helps you feel sleepy earlier

• Regulates hormones like melatonin and cortisol

It may feel tough at first, but consistency is the fastest way to fix post-Christmas sleep disruption.

☀️ 2. Get Natural Light Within the First Hour of Waking

Morning light is one of the strongest signals your brain receives to “start the clock.”

Benefits:

• Boosts energy

• Reduces grogginess

• Helps you feel sleepy earlier that night

If possible, step outside for 5–10 minutes shortly after waking.

🛏️ 3. Create a Supportive Sleep Environment

Your sleep environment plays a massive role in how quickly your schedule resets. After late nights and irregular sleeping patterns over Christmas, your body needs stable support, comfort, and temperature regulation to reset properly.

✔ Upgrade your mattress (if needed)

A supportive, comfortable mattress makes it far easier to settle into deeper sleep.

Top customer choices:

• 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
  Gel helps regulate temperature — ideal for deeper, more restorative sleep.

✔ Use the right pillow for your sleep position

Many people struggle in January simply because their pillow is no longer providing proper support.

Great options include:

• 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

✔ Weighted blankets help restore calm

Post-Christmas overstimulation is common. A weighted blanket helps your nervous system settle, promoting deeper sleep.

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

📵 4. Avoid Screens 1–2 Hours Before Bed

Blue light delays melatonin production — exactly what you don’t want when trying to fix your sleep.

Tips:

• Use warm lighting

• Read or listen to calming music

• Keep your bedroom dark and quiet

Small behavioural adjustments can make a huge difference.

💤 5. Go to Bed When You’re Sleepy — Not Just Because It’s “Time”

Forcing bedtime too early can make the problem worse.
Instead:

• Wait until you feel naturally tired

• Avoid lying awake for long periods

• Build sleep pressure gradually

You should feel your bedtime shift earlier throughout the first 7–10 days of January.

🍽️ 6. Avoid Heavy Meals, Caffeine & Alcohol Late in the Evening

Your sleep schedule won’t reset properly if your body is overstimulated at night.

Especially avoid:

• Coffee after 3pm

• Big meals within 2–3 hours of bed

• Alcohol on weeknights (disrupts deep sleep)

Good sleep hygiene reinforces a healthy body clock.

🕯️ 7. Make Your Bedroom Cool, Dark & Comfortable

Aim for:

• Temperature: 16–19°C

• Soft, breathable bedding

• A comfortable mattress and pillow

• Minimal clutter to reduce stress

A restful environment tells your brain it’s safe to fully unwind.

⭐ Final Thoughts

Resetting your sleep schedule after Christmas doesn’t take long — but it does require consistency and the right sleep setup. These simple steps, combined with supportive bedding and a high-quality mattress, can restore your sleep rhythm and help you feel energised heading into the new year.

For personalised advice or to test our full range of mattresses and pillows, visit
The Sleep Shop, Ankers Bower, Dublin Road, Athlone, N37 E762.
We’re always here to help you sleep better.