Resetting your sleep after the holidays can feel like a monumental task, but incorporating specific daytime activities can significantly help your circadian rhythm adjust. Many people find their sleep patterns disrupted by festive overindulgence and a break from routine. Dr. Marion Sloan, a GP in Sheffield, notes that accumulated sleep debt and alcohol consumption often lead to poor sleep quality during this period. A common mistake is focusing solely on nighttime remedies, but experts like Dr. David Garley, director of The Better Sleep Clinic, emphasize that reinforcing your wake phase during the day is crucial for natural sleep to emerge at night. This January, it’s time to re-establish healthy sleep rhythms by focusing on proactive daytime strategies.

Getting out in the daylight, especially in the morning, is one of the most effective ways to signal to your body that it’s time to be awake. Even a short walk during lunchtime can help regulate your internal clock. Light exposure is a primary cue for our circadian rhythm, and while January mornings can be dark, making an effort to catch any available sunlight can make a significant difference to your sleep quality later on.

Featured snippet paragraph: How to reset sleep after the holidays? Focus on daytime activities like getting morning sunlight, exercising, and maintaining a consistent wake time. These actions reinforce your body’s natural sleep-wake cycle, making it easier to fall asleep at night.

Moving your body during the day also plays a vital role in preparing for restful sleep. Exercise helps expend energy, making you feel more physically tired and thus more ready for sleep. Aiming for around 10,000 steps a day is a good target to ensure you’re getting enough physical activity to support healthy sleep.

Sticking to a consistent wake time is another cornerstone of good sleep hygiene. Dr. Garley advises being the ‘boss of your own sleep’ by setting a fixed wake-up time and avoiding drastic variations, even on weekends. This consistency helps to anchor your body’s internal clock.

Creating a wind-down routine before bed is essential for signaling to your body that it’s time to prepare for sleep. This could involve reading a book for about half an hour or engaging in any relaxing activity that helps you transition from the day’s activities.

If you find yourself worrying about your sleep, journaling can be a helpful tool. Writing down your thoughts and concerns about sleep, ideally a few hours before bedtime, can help define vague anxieties and make them easier to manage constructively.

Resisting the urge to lie in, even when you feel tired, is important. Excessive sleep in the morning can blur the association between your bed and sleep, which is crucial for triggering sleepiness. Getting out of bed promptly in the morning helps maintain this association.

Consider using a daylight alarm clock if you’re prone to hitting the snooze button. These clocks gradually increase light before the alarm sounds, gently easing you out of deeper sleep stages and making waking up less jarring.

Finally, remember that sleep cannot be forced. If you’re struggling to fall asleep after 15-20 minutes, it’s better to get out of bed and engage in a relaxing activity until you feel tired again. This prevents associating your bed with frustration and sleeplessness.

By implementing these strategies, you can effectively reset your sleep patterns and improve your overall sleep quality throughout January and beyond. The focus should be on creating a balanced routine that supports both wakefulness and rest.

Read Original

Keywords: how to reset sleep, what is sleep debt, sleep vs insomnia, best sleep tips for beginners, sleep hygiene guide, sleep update, Dr Marion Sloan news, best sleep tracker 2026, sleep reset guide 2026, January sleep