As the year draws to a close, many look forward to crisp winter walks, festive gatherings and the welcome pause of the Christmas break. Yet the colder months can place considerable strain on our wellbeing — particularly when it comes to sleep. This winter, Britons appear to be struggling more than usual. Google searches for “Why can’t I sleep?” have climbed by 56% between late October and early December, signalling that insomnia is becoming a widespread seasonal problem.
Sleep expert Dr Nerina Ramlakhan, author of Tired but Wired, says the darker days and colder evenings can be especially challenging for those prone to seasonal affective disorder (SAD), a form of recurring depression. “As we head into the new year, it can be a difficult period for many people,” she says. “But there are also a number of other issues that can disrupt healthy sleep patterns.” Below, experts outline the key factors behind Britain’s winter insomnia — and what you can do to restore your rest.
Our circadian rhythm — the internal 24-hour cycle that helps regulate when we feel alert or drowsy — relies heavily on access to natural light. When daylight is scarce, this rhythm can quickly fall out of sync.
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Ramlakhan explains: “With the sun setting so early, it’s common to feel sleepy by late afternoon, only to find yourself wide awake later in the evening. If you’re using up your ‘sleep drive’ too early, it’s a sign you need more natural daylight in the morning.” December often brings a packed schedule of social commitments, family obligations and financial pressures. Research shows that more than two in five people in the UK feel stressed during the festive season, with around a quarter reporting anxiety or low mood.
“Family time can be emotionally complex for many, especially when combined with the pressure of curated perfection on social media,” Ramlakhan notes. Night-time worries — from financial strain to bereavement — often amplify during winter, making it harder for the brain to switch off. With parties and end-of-year celebrations filling the calendar, alcohol consumption typically rises in December. While a drink may make you feel relaxed at first, it can have significant consequences for sleep.
“Alcohol might help you drift off, but it acts as a stimulant later,” warns Ramlakhan. “It also interferes with your body’s ability to break down adrenaline, leaving more of it in your system.” Although it’s tempting to keep the heating on overnight, a warm bedroom can make it difficult for your body to settle into restorative sleep.
“The ideal bedroom temperature is slightly cooler than you might instinctively choose,” says Ramlakhan. The Sleep Charity recommends keeping the thermostat between 16°C and 20°C. A hot water bottle or extra blanket can help keep you comfortable without overheating the room.
As work begins to wind down for Christmas, many of us relax our routines, often spending more time scrolling through phones or watching late-night videos.
Ramlakhan says the idea that blue light alone destroys melatonin levels is overstated, but that digital overload still has consequences. “Late-night scrolling can fuel comparison anxiety,” she explains. It may also disrupt natural breathing patterns, a phenomenon known as screen apnoea, where long periods of screen use lead to shallow or irregular breathing. Vitamin D is crucial for bone health and mood — and growing evidence suggests it also plays a role in sleep regulation. Deficiency becomes far more common in Britain during the darker months.
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“Vitamin D is involved in setting the body’s circadian timer,” Ramlakhan says. The NHS advises adults and children over one to take a daily 10-microgram (400 IU) supplement between October and March.
If counting sheep isn’t doing the trick, try these research-backed suggestions:
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Use softer, side lighting: Overhead lighting can interfere with melatonin production. Warm, ambient lamps support a smoother transition to sleep.
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Get into bed earlier: A 9pm wind-down, even if you don’t fall asleep immediately, is linked to more restorative rest.
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Try a “brain dump” journal: Writing out thoughts and worries before bed can help clear the mind.
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Eat your largest meal at lunchtime: Opt for lighter, easily digested dishes in the evening.
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Avoid falling asleep on the sofa: Even brief evening naps can weaken your sleep drive and make it harder to nod off at bedtime.
