Sleeping tips (getting a good night sleep the night before Christmas)

Christmas eve is here. It’s a night filled with cosy traditions, twinkling lights, and the anticipation of what’s to come. But getting a good night’s sleep on Christmas Eve can be a challenge with all the excitement in the air.

We’ll discuss the secrets to enjoying a restful night’s sleep on this magical evening. We have some handy tips and tricks to help you wake up on Christmas morning feeling refreshed and ready to unwrap the season’s joy!


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1. White noise

White noise is a sleep-saver, especially during the hustle and bustle of the holiday season. Whether it’s Christmas Eve or any other night, this consistent, soothing sound can work wonders for your sleep. A study in 2021 discovered that people living in noisy city environments improved their sleep by introducing white noise.

So how does it work?

White noise masks disruptive sounds, helping your brain tune out honking cars and sirens, allowing you to drift into dreamland. It creates a calming environment, reducing stress and anxiety. So, when Santa’s sleigh is on the rooftop or carolers are singing, white noise ensures you get a peaceful and uninterrupted slumber.

2. Herbal teas

Herbal teas are like Santa’s little helpers when it comes to getting a good night’s sleep, even on the most exciting night of the year—Christmas Eve. Among these, Passion Flower herbal tea is a standout star. In a placebo-controlled study, it was revealed that sipping this soothing elixir before bedtime had a significant edge over a placebo. The natural compounds in Passion Flower work their magic by calming the mind and relaxing the body, making it easier to embrace slumber. So, when visions of sugarplums dance in your head, a cup of Passion Flower tea can ensure you enjoy a peaceful, rejuvenating sleep during the festive season.

3. Aromatherapy

Aromatherapy, the sweet scent of slumber, can make your Christmas Eve dreams come true. According to a 2021 meta-analysis, it’s not just about the pleasant fragrances; it’s about the proven benefits. Aromatherapy does wonders for sleep, reducing stress, pain, anxiety, depression, and fatigue in adults and the elderly. Essential oils like lavender, chamomile, and cedarwood create a tranquil bedtime atmosphere, making you feel like you’re nestled in a holiday haven. So, as you count down the hours until Santa’s visit, a few drops of these magical scents can help ensure that your Christmas Eve slumber is deep, restful, and full of sweet dreams.


4. Lettuce

Believe it or not, lettuce isn’t just for salads; it can also be your secret weapon for a cosy Christmas Eve sleep. Recent research uncovered a sleep-inducing superhero hidden in lettuce. A particular chemical has been found to restore sleep patterns and interact with GABA receptors in the brains of rats, promoting better sleep. While we’re not rodents, munching on lettuce might help us catch those Z’s more easily.

5. Melatonin

Some people swear by melatonin and they could be on to something. As sleep expert Luis F. Benaver suggests, when those restless nights start to pile up, melatonin could be your secret weapon. This natural hormone, produced by our bodies, helps regulate the sleep-wake cycle. When life gets hectic, or if you’re adjusting to different time zones, a melatonin supplement can be a lifesaver. It helps your body sync with the night, making it easier to drift off into peaceful slumber. If the holiday hustle and bustle keeps you up on Christmas Eve, melatonin might just be your go-to to ensure a cosy and restful night.

6. A light workout

Getting a little physical activity into your day is a fantastic way to beat that pre-Christmas holiday stress. Whether it’s a quick walk, some gentle stretching, or even a mini dance party in your living room, moving your body releases those feel-good endorphins. It’s like your natural stress-buster. Plus, it can help you sleep better at night, which is a blessing when you’re gearing up for the big day. So, remember to sneak in a little activity to keep those stress levels in check and make your Christmas Eve even more enjoyable.

7. Avoid caffeine and alcohol in the evening

Steering clear of caffeine and alcohol in the evening, especially as bedtime nears, is a smart move. The temptation to grab that late-night coffee or a glass of wine while wrapping those presents for the kids can be strong. But here’s the deal – caffeine and alcohol can mess with your sleep quality. They disrupt your sleep cycle, making it harder to fall asleep and stay asleep. So, to wake up refreshed and ready for the big day, consider opting for caffeine-free or herbal tea instead and save the wine for an earlier celebration.

8. Create a festive bedtime routine

A festive bedtime routine can be a real game-changer, especially when you’ve got excited kids on your hands, or maybe you’re just a big kid at heart. Try reading a heartwarming Christmas story or tuning in to some holiday tunes. This ritual not only helps set a calming mood but also signals to your brain that it’s time to wind down.

9. Reducing screen time before bed

We get it: lots of Facebook messages to send to family members and lots of Christmas memes to make you chuckle, but taking a break from the screen during the holiday season is a wise move. There are some tempting classics lined up on TV, too, but excessive screen time can be pretty stimulating and interfere with your sleep. So, it’s essential to set some limits. Give your eyes and brain a chance to relax by switching off the screens at least an hour before bedtime. Instead, opt for a good book, a soothing bath, or even quiet conversation. Your sleep quality will thank you, and you’ll wake up feeling refreshed and ready to enjoy the holiday festivities.

10. Deep breathing/Meditation

Taking a moment for deep breathing or meditation can be a game-changer when you’re gearing up for a big day with in-laws and excited kiddos. Try to view it as your weapon against the Christmas Eve jitters and stress. These practices help you unwind, dial down the tension, and get your mind in a chill mode.

For those in recovery, facing Christmas can be a real toughie. Deep breathing and meditation become your buddies, helping you navigate the holiday with more peace and self-care. A good night’s sleep is like a gift in itself, setting you up for a brighter and more manageable Christmas day.

11. Write down your thoughts or to-do list

Writing down your Christmas-related thoughts and creating a to-do list for the holiday season is not only a great way to stay organised but can also have a positive impact on your mental health. During this busy time of year, many people experience heightened levels of anxiety and stress. The act of putting your thoughts on paper can help alleviate some of these feelings.

Anxiety is a common companion during the holiday season, with concerns about gift shopping, party planning, and meeting expectations. When you jot down what gifts to buy and the tasks you need to complete, it can provide a sense of control over these anxieties. This sense of control can be empowering and reduce the anxiety that often accompanies the holiday season.

Moreover, sleep can be greatly affected by holiday stress and anxiety. When your mind is racing with everything you need to do or remember, it can be challenging to get a good night’s sleep. By creating a holiday to-do list, you can offload some of these thoughts onto paper, allowing your mind to relax. This can improve the quality of your sleep and help you wake up feeling refreshed and ready to tackle your holiday tasks.

12. Ideal room temperature

In the spirit of the holiday season, let’s explore the cosy connection between sleep and temperature. Firstly, it’s fascinating how our bodies naturally gravitate towards thermoregulation before bedtime. Whether it’s winter’s chill or summer’s warmth, we snuggle under blankets, creating that ideal sleep cocoon. It’s our way of finding the perfect temperature for a good night’s rest.

Additionally, The Sleep Foundation shares a nugget of wisdom that could help you over the cold Christmas period. They suggest a consistent 18.3 degrees Celsius (or about 65 degrees Fahrenheit) is the magic number for an uninterrupted, dream-filled slumber.

So, as you dream of Mince Pies this Christmas, remember that maintaining the right bedroom temperature and a snuggly blanket can help make your nights merrier and your mornings brighter.


Sweet dreams!


UKAT is here if you need us

Are the Christmas holidays taking a toll on your mental health, or are you struggling with addiction or other issues during this festive season? You don’t have to go through it alone. Contact UKAT today, and let us support you on your journey to a healthier and happier you. Your well-being matters, and we’re here to help. Contact us now to start your path towards a brighter future.

(Click here to see works cited)