Keeping your sleep schedule intact over Christmas

The festive season is brilliant for many things, and sleep is rarely one of them. There's the late-night film, the second glass at dinner, the Boxing Day lie-in, and the nap that turns into a three-hour snooze.

A week of that and Monday morning in January can feel like jet lag without leaving the house.

The good news is that you don't need a strict routine to protect your sleep. A few small anchors can keep your body on track while you enjoy the holidays.

Know what the holidays do to your body clock

Your body clock, also called your circadian rhythm, runs on a roughly 24-hour cycle and follows cues such as light, meals and routine. When bedtimes slide later and wake times follow, your body's internal clock can drift along with them.

A drifting sleep schedule can make it harder to fall asleep at your usual time and wake up when work begins again. Being aware of that is half the job, and the rest comes down to a handful of simple habits.

Keep one anchor: your wake time

If you protect only one thing, make it your wake time. A fairly regular wake time can help keep your body clock anchored, even on days when bedtime runs late. Try to stay within an hour or so of your usual time, and set a latest bedtime window of one to two hours to stop the schedule drifting.

If you want to adjust your schedule, go gently. The Sleep Foundation suggests that shifting your bedtime and wake time by 15 to 30 minutes can help your body adjust.

Get outside in the morning

Morning light is a strong signal for your body clock. Bright light in the morning can help shift your sleep schedule, and spending time outside is the easiest way to get it.

A brisk walk on Christmas morning, or a trip to the park with the kids, gives you daylight, fresh air and a break from the kitchen. Outdoor exercise can lift your mood too, which comes in handy on a busy day with a house full of guests.

Plan your food and drink

Christmas dinner is a highlight, and there's no need to skip it. What's worth planning is timing. Heavy meals late at night can leave you uncomfortable in bed, and sugary snacks close to bedtime may keep you feeling alert when you want to wind down.

Chocolate contains caffeine, so the after-dinner box of chocolates can follow you to bed. Alcohol deserves a mention as well, since it can break up your rest later in the night and affect your sleep quality, so it's best to avoid it within three to four hours of bedtime.

Nap with a plan

A nap can be a lifesaver after a late night, as long as it's well timed. The sweet spot is about 20 to 30 minutes, ideally before 3 pm, since napping late in the day may contribute to poor sleep at night.

Set an alarm so a quick snooze doesn't stretch into the evening, and save the longer rest for a night's sleep.

Wind down in the middle of the chaos

Festive evenings are lively, so build in a few quiet moments. Dim the lights an hour before bed, and try putting screens away so your brain gets a signal that the day is ending.

Relaxation techniques such as slow breathing, a warm bath or a few pages of a book help you shift gears. If anxiety or stress about hosting keeps you awake, jot down tomorrow's to-do list so it stays on paper and out of your head.

Children need a gentle wind-down too. A calming story and softer lights can help little ones settle amid the celebrations, and they leave you with a quiet moment to yourself.

Create a calm corner for sleep

Wherever you're sleeping this Christmas, whether that's your own bed or the spare room at your parents' house, a few small comforts help it feel like your own. Drowsy's silk sleep masks are made to block out light, which is handy when the Christmas tree lights stay on, or an early riser opens the curtains.

Our silk pillowcases also add a smooth, soft finish to your bedtime routine, and both are easy to pack in an overnight bag.

Be kind to yourself

You don't need a perfect routine to enjoy Christmas, and one late night won't undo a month of good habits. Keep your wake times roughly steady, step outside for fresh air, mind your food and drink, and give yourself time to relax.

If your sleep schedule wobbles, you can ease it back after the holidays. Enjoy the holiday season, and sleep well.