January can feel like a shock to the system. After the freedom of the festive period – later nights, lie-ins, disrupted routines and social events – the return to work and school often brings tiredness, grogginess and frustration around sleep. This is completely normal, but it can be challenging.
Understanding why sleep feels harder at this time of year, and knowing how to gently reset routines, can make the transition far smoother for both adults and children.
Adults: Resetting Sleep for the Return to Work
Why is sleep harder in January?
During the Christmas break, many adults unintentionally shift their body clock. Later bedtimes, sleeping in, festive food, alcohol and reduced daylight exposure can all disrupt our circadian rhythm – the internal clock that regulates sleep and wake times.
When work resumes, alarms often go off earlier than the body is ready for. This can lead to:
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Difficulty waking up in the morning
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Feeling tired but “wired” at bedtime
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Fragmented or poor-quality sleep
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Increased reliance on caffeine
Dark winter mornings and shorter days can also reduce light exposure, which is essential for regulating sleep-wake patterns.
Tips to get back into a healthy routine
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Gradually adjust sleep times
If possible, move bedtime and wake-up time earlier by 15–30 minutes every few days rather than making sudden changes. -
Get morning light
Exposure to natural daylight soon after waking helps reset your body clock. Open curtains immediately or step outside if you can. -
Be consistent – even at weekends
Try to keep wake-up times within an hour of your weekday routine to avoid ‘social jet lag’. -
Watch caffeine and alcohol
Limit caffeine after early afternoon and remember that alcohol can disrupt sleep quality, even if it makes you feel sleepy at first. -
Create a wind-down routine
Signal to your body that it’s time to sleep by dimming lights, reducing screen use and doing something calming for the last hour before bed.
Children: Supporting Sleep for the Return to School
Why do children struggle with sleep in January?
Children thrive on routine, and the school holidays often bring big changes to sleep schedules. Later nights, screen use, exciting activities and irregular mealtimes can all shift a child’s body clock.
When school restarts, children may:
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Struggle to fall asleep earlier
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Find it very hard to wake up in the morning
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Appear more emotional, inattentive or irritable
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Experience bedtime resistance or anxiety
Younger children may not understand why sleep suddenly feels difficult, which can make bedtime battles more likely.
Tips to help children get back on track
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Re-establish routines early
Start adjusting bedtimes and wake-up times a few days before school begins if possible. Predictable routines help children feel safe and secure. -
Keep bedtime calm and consistent
A simple, repeatable wind-down routine (such as bath, pyjamas, story, bed) helps signal that sleep is coming. -
Limit screens before bed
Bright light and stimulating content can delay melatonin release. Aim to switch screens off at least an hour before bedtime. -
Encourage daytime activity and light
Outdoor play during the day supports better sleep at night and helps regulate the body clock. -
Be patient and reassuring
It can take time for sleep patterns to settle. Offer reassurance and keep responses consistent if children wake in the night or resist bedtime.
A Gentle Reset
January is not about achieving “perfect” sleep overnight. It’s about gently nudging routines back into place and giving the body time to adjust. Whether you’re heading back to work or supporting a child returning to school, consistency, light exposure and calm routines are key.
If sleep problems persist or begin to impact daily life, seeking further support can make a real difference. Sleep is not a luxury – it’s essential for physical health, emotional wellbeing and resilience, especially during times of transition.