A new survey from Barker and Stonehouse shows that up to 80% of Brits experience sleep disruption during the Christmas season, with late nights, rich food and mounting stress combining to unsettle normal routines. The findings outline what keeps people awake, how mood is affected and which pressures make rest harder to maintain.
How Christmas affects sleep
The survey of 1,000 adults found that 26% go to bed later than usual during December, while 18% struggle to fall asleep because of stress or excitement linked to the season. Night-time waking is another issue, with 17% reporting more awakenings than normal and 11% saying they feel tired even after a full night’s sleep. A further 8% sleep one to two hours less each night, pointing toward both reduced quality and reduced quantity of sleep.
Two thirds of respondents, totalling 66%, identified at least one specific factor disturbing their sleep. Nearly a quarter, totalling 24%, blamed heavy or rich evening meals for difficulty settling. Ana Carolina Goncalves, Superintendent Pharmacist at Pharmica, said: “People often eat richer, higher fat, and higher sugar foods, and much more of them. These habits can interfere with digestion and delay sleep onset. Drinking alcohol can also reduce sleep quality because it reduces the amount of time we spend in deep REM sleep, which is what the body needs to repair itself and maintain energy levels during the day.” She added: “Try to limit alcohol and rich food for at least two to three hours before bed, as both can disrupt your sleep cycle.”
Scientific research supports the impact of both food and alcohol. A 2015 study in the Korean Journal of Family Medicine linked alcohol intake with fragmented sleep in moderate drinkers, while a 2020 study in Public Health Nutrition associated higher alcohol consumption with short sleep duration and snoring, including obstructive sleep apnoea. Heavy meals can cause indigestion and acid reflux, delaying the body’s wind down process, as highlighted in reviews from the Sleep Foundation.
Stress also plays a central role, with 21% saying that hosting duties or family tensions interfere with their rest. Ana explained, “Over Christmas, we experience unusual social stressors, like spending time with extended family who we might not see for the rest of the year. Combining this with lots of planning and organising creates stressful situations for many people.” She added: “It is important to set realistic expectations about spending time with family. This means not expecting perfection from yourself, and asking for help from relatives if they can offer it. It is also helpful to know your personal stress triggers in advance. If you can identify these, you can check up on yourself more easily and take appropriate steps to feel more relaxed.”
Recent analysis supports these concerns. Research from the Global Wellness Institute in 2024 highlighted how irregular routines during holiday periods raise cortisol levels, while Panda London’s sleep advisor, Dr Seeta Shah, noted that late nights and family dynamics disrupt circadian rhythms.
Other common causes of disturbed sleep include children waking early through excitement at 15%, late night wrapping or decorating at 12%, and financial concerns at 14%. Money stress remains particularly relevant this year, with inflation persisting into 2025. The ResMed 2024 Global Sleep Survey, covering more than 30,000 people, identified financial pressure as a leading contributor to sleep problems, especially among women.
How sleep disruption affects festive mood
While 16% say they enjoy the lively pace of Christmas, many feel the emotional strain of poor rest. The survey reports that 21% feel more anxious or stressed, and 18% are too tired to join social activities. A small proportion, totalling 2%, miss Christmas traditions altogether. In addition, 16% struggle to feel festive and 11% feel more irritable, with another 11% reporting memory lapses linked to tiredness.
These findings reflect broader evidence. The National Sleep Foundation’s 2025 Sleep in America Poll reports that poor sleep reduces happiness and weakens relationships, mirroring the mood changes seen during December.
How to protect sleep during Christmas
Ana advised, “A simple routine can make a real difference. Switch off stimulating décor such as flashing tree lights around the same time you would normally start winding down. Focus on sleep hygiene. Keep your bedroom dark, cool, and quiet, reduce caffeine after midday, and stop using screens at least an hour before bed.”
Creating a festive bedroom that supports rest
Magdalena Gierasinska, Head of Product and Displays at Barker and Stonehouse, offered guidance on keeping bedrooms calm while still welcoming the season. She said, “When you think of Christmas colours, greens, reds and whites immediately come to mind. But incorporating all of these into a bedroom without careful consideration may not produce the calming environment needed for quality sleep.” She noted that red requires caution, saying, “The colour red carries stimulating associations. Therefore, if you want to include red, it is best to choose darker, more muted tones, such as a rich wine or burgundy.”
She suggested relying more heavily on green and white for a quieter atmosphere. She also encouraged the use of soft furnishings and textured fabrics, explaining, “Layering soft furnishings such as blankets, cushions and throws creates an inviting atmosphere.” She added that materials like boucle, velvet and faux fur enhance comfort.
Warm lighting is another recommendation. Magdalena said: “Lighting should help you unwind before bed, but it needs to be the right type. Warm glow fairy lights are an excellent option if you want to introduce festive illumination into the bedroom without disrupting your sleep cycle.