Christmas may be celebrated as a joyful season, but new research suggests it also brings widespread exhaustion. A report from British furniture brand Barker and Stonehouse identifies significant gender differences in sleep disruption during the holidays and highlights the broader mental health pressures affecting women in particular.
Widespread festive sleep disruption
The Christmas Sleep Report, based on a survey of UK adults, finds that 81% experience disrupted sleep over the festive period, while only 7% enjoy better rest than usual.
These results reflect familiar national sleep trends. A 2017 Statista survey showed that 73% of UK women often experience disrupted sleep, compared to 60% of men. The Sleep Foundation’s 2024 survey reports that both biological factors and cultural expectations influence women’s sleep quality, with 12% waking nightly to care for others, twice the rate of men.
A 2023 Mental Health UK poll similarly found that 31% of Britons lose sleep due to holiday worries, and women are more likely to hide their struggles.
Gender gap in festive fatigue
The Barker and Stonehouse research identifies a clear disparity. Women’s sleep is more affected than men’s (21% vs 13%), often due to stress, excitement or childcare duties.
Specific holiday stressors also impact women more strongly
- Hosting guests (24% of women vs 17% of men)
- Decorating (15% of women vs 9% of men)
When their sleep is disrupted, women report elevated anxiety and stress (23% vs 19%), intensifying the cycle of fatigue.
Seasonal pressures compound these issues. Awareness of mental health challenges, including seasonal affective disorder affecting roughly one in fifteen UK residents according to BBC health reports, is rising.
Expert advice on improving festive sleep
Many women prioritise better sleep in their New Year’s resolutions, and experts emphasise 6the importance of routine.
Ana Carolina Goncalves of Pharmica.co.uk explains, “Over Christmas, we also 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 recommends keeping sleep schedules steady. “The key is to maintain some degree of routine. Try to keep your sleep and wake times within an hour or so of your normal schedule, even if you’re celebrating. Don’t stay up too late on Christmas Eve! This helps your body clock stay stable, so you’ll wake up feeling fresh on Christmas morning rather than sluggish.”
For pre-bed habits, she advises focusing on sleep hygiene, saying, “Keep your bedroom dark, cool, and quiet, reduce caffeine after midday, and stop using screens at least an hour before bed.” This supports the 3-2-1 method: stop eating and drinking alcohol three hours before sleep, stop working or exercising two hours before, and switch off screens one hour before bedtime. Research from the National Sleep Foundation shows the method helps stabilise circadian rhythms.
Managing the emotional load of hosting
For many women, the greatest sleep disruptor is not late nights but the emotional and organisational workload.
Ana highlights the value of boundaries. “It’s 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’s also helpful to know your personal stress triggers in advance. For example, feeling like you’ve overcommitted, or worrying about pleasing people. If you can identify these, you can check up on yourself more easily and take appropriate steps to feel more relaxed.”
A 2022 YouGov Sleep Study found that 76% of UK women wake feeling tired compared with 59% of men, often due to such invisible labour.
How festive décor affects sleep
While Christmas decorations add charm, they can also hinder rest.
Ana notes, “Bright or flashing lights, especially LEDs that emit blue light, can suppress melatonin production and delay sleep if they’re left on late into the evening. Some people find that scented candles, incense, or potpourri triggers headaches or sleep disturbances. In that case, they should be kept out of the bedroom altogether.” The report shows 4% of respondents lose sleep due to overstimulation from decorations.
Magdalena Gierasinska, Head of Product and Displays at Barker and Stonehouse, offers guidance for creating restful bedrooms during the season.
Choosing restful colours
Magdalena explains, “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 warns that red can be overstimulating. “The colour red carries stimulating associations, and our bodies can respond to it without us realising. In a bedroom setting, this stimulation can make us feel more alert when we should be winding down. Therefore, if you want to include red, it is best to choose darker, more muted tones, such as a rich wine or burgundy. These add warmth, sophistication and depth without overwhelming the senses.”
Greens and off-whites, she says, support tranquillity. “Green is strongly connected to the natural world, which helps us feel grounded, calm and comforted, which are ideal qualities for a bedroom. White promotes safety, clarity and mental ease. When used together, these colours can create a serene, snow-dusted aesthetic that feels festive without disturbing your sleep.”
Soft furnishings for seasonal comfort
“Layering soft furnishings such as blankets, cushions and throws creates an inviting atmosphere year-round, but at Christmas it becomes especially effective,” Magdalena says. “These layers not only provide warmth but contribute richness and depth to the space.” Materials like boucle, velvet and faux fur can elevate comfort.
Warm lighting for wind-down
Lighting plays a key role in bedtime routines. Magdalena advises, “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.” She suggests framing fairy lights around the headboard or placing them in a glass jar to create a soothing glow, while avoiding cool-toned or bright white bulbs.
A more restful holiday season
With 70% of Brits aiming to improve their sleep in the new year, these findings highlight the importance of making small adjustments now. The insights from Barker and Stonehouse suggest that maintaining routines, managing emotional demands and choosing calming décor can help ensure the festive season feels more restorative, particularly for women navigating heightened holiday pressures.