January is the worst month for insomnia – here's what to do about it
Thank goodness for Burns Night because otherwise January seems to get nothing but bad press (and a tax return deadline). The latest negative headline states that it's the worst month for bouts of insomnia.
A fairly common sleep disorder estimated to affect around one in three people in the UK, insomnia as a condition can either be acute – lasting days to weeks – or chronic, which is defined as occurring at least three nights a week for three months or more. In either case, the condition is characterised by difficulty falling asleep and/or staying asleep, as well as waking too early and then not being able to get back to sleep.
What causes insomnia?
The causes of insomnia are impossible to pigeon-hole and are hugely varied, but they're mainly attributed to health and environmental issues, including:
A poor sleep environment i.e. a too light, too noisy or too hot room.
Some medicines including antidepressants.
Mental health conditions such as depression, anxiety and stress.
Physical health issues including chronic pain or heart problems.
Lifestyle habits such as working late, afternoon naps, a lack of daylight, and shift work.
Why is insomnia worse in January?
According to the sleep specialist Martin Seeley, there are three main reasons that insomnia is exacerbated in January:
1/ New Year pressure, including goal and resolution setting, which can lead to anxiety and over-thinking, making it harder to fall asleep.
2/ The post-Christmas-break crash, which is compounded by bleak January weather, dwindling social events, and financial strain.
3/ A lack of daylight, which disrupts our melatonin production and in turn, our body’s sleep-wake cycle (known as the circadian rhythm). It also contributes to Seasonal Affective Disorder (SAD) which, due to it causing low mood, lack of energy and increased anxiety, can make it difficult to fall and stay asleep.
Can you cure insomnia?
Cure is a big word, and one that's hard to attach to insomnia, but there are lots of ways to try to limit sleeplessness and its effects.
Here are some expert recommendations:
1/ Optimise your sleep environment. "Creating a restful atmosphere is essential for quality sleep," explains Seeley. "Make your bedroom a calm sanctuary by keeping it cool, dark, and quiet. Comfortable bedding and a supportive mattress allow your body to relax fully. If necessary, use white-noise machines or earplugs to limit distractions and enhance your sleep environment."
2/ Practice relaxation techniques. "Incorporate relaxation practices like deep breathing, progressive muscle relaxation, or meditation to calm the mind before bed," says Seeley. "Journalling is also a great way to offload worries and clear your thoughts, making it easier to unwind and fall asleep."
3/ Exercise and maintain a healthy lifestyle. "Regular physical activity is beneficial but aim to complete your workout in the morning or afternoon," suggests Seeley, as vigorous exercise close to bedtime can potentially increase adrenaline and disrupt your sleep. "Instead, try gentle activities like yoga, stretching or a light walk. Also, be mindful of your evening diet — avoid heavy or spicy meals that can interfere with your sleep cycle."
4/ Regulate your melatonin levels (and therefore your circadian rhythm) by getting out in daylight before 11am; this resets your body clock. Melatonin production can also be disrupted by the blue light emitted by phones, computers, and TVs, so a tech detox two hours before bed is advisable.
5/ Prevent nighttime energy spikes. The hormone expert Mike Kocsis talks about the importance of "stabilising blood sugar to prevent energy spikes that can interfere with sleep". He advises, focusing on "complex carbs like oats and lean proteins to regulate insulin and cortisol levels, promoting stable energy throughout the day." Kocis also explains that, "foods rich in magnesium, such as leafy greens and almonds, can reduce cortisol levels and support the production of GABA, a neurotransmitter that promotes relaxation. Magnesium supplements can also be taken to help muscles relax and prepare the body for sleep just before bed."
6/ Keep your routine regular. A number of studies have shown that a good, consistent daily routine (Hayley Pedrick, above, has some great videos on this) can help with minimising sleeplessness. As part of an evening regimen, we recommend incorporating masks from Drowsy Sleep Co to block out any unwanted light in the most comfortable way imaginable; scent-scaping your environment with a diffuser and relaxing oil such as Tisserand Sleep Better Aroma Spa Diffuser (numerous studies have shown the power of scent on relaxation); and a nighttime skincare routine that includes one of the below innovations, developed to work with your skin's natural overnight repair mechanisms to make you look like you've had eight hours sleep – even if you haven't.
Revitalizing Supreme+ Night Power Bounce Crème
Biolumin C Night Restore
The Rejuvenating Night Cream
Ren Clean Skincare Evercalm Overnight Recovery Balm
Supremÿa At Night The Supreme Anti-Aging Skin Care
Tatcha Indigo Overnight Repair Moisturiser
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