The holidays are over, but your body hasn’t quite caught up. Late-night movies, endless scrolling on your phone, and those extra festive meals may have felt fun at the time, but now your sleep schedule is completely out of sync. You drag yourself out of bed, feel groggy all day, and can’t fall asleep at night. If this sounds familiar, you’re not alone, holiday routines often leave many struggling to reset their sleep.
The main culprit is your circadian rhythm, your body’s internal clock that tells you when to sleep and when to wake. Staying up late, binge-watching shows, or eating heavy meals at odd hours confuses this clock. Your brain struggles to release melatonin the hormone that makes you feel sleepy at the right time. As a result, you may toss and turn at night or wake up feeling exhausted in the morning.
The good news is, you can fix it with some simple, consistent habits. Start with waking up at the same time every day, even if you stayed up late. This helps your body clock reset gradually. Getting natural sunlight in the morning also signals your brain that it’s daytime, which improves melatonin production later for better sleep.
Reducing screen time before bed is another crucial step. Phones, laptops, and TVs emit blue light that tricks your brain into thinking it’s still daytime. Try to switch off screens at least an hour before bedtime. Similarly, be mindful of your meals and avoid heavy, sugary, or fatty foods late at night, as they can make it harder to fall asleep.
Incorporating light exercise in the morning, like a short walk or stretching, helps energize your body and strengthens your natural sleep-wake cycle. Avoid oversleeping or taking long naps to make sure your sleep schedule gradually returns to normal.
Consistency is key. Restoring your sleep won’t happen overnight, but by sticking to these habits for a few days, you can regain your energy and focus. Better sleep improves mood, concentration, and overall health. After a busy holiday season, taking care of your sleep is one of the simplest ways to feel refreshed and ready to face your daily routine.
With small changes to your mornings and nights, you can say goodbye to groggy days and restless nights, and get back to feeling like yourself again.
Subscribe Deshwale on YouTube
