With the holiday season very nearly upon us, our days are filled with parties, indulgent treats and drinks - but this can impact our sleep quality, so we've brought in an expert to tell us how to get back on track.
Even after a good night's sleep, a sleep expert has explained why you still might not feel as refreshed as you want to. Martin Seeley, resident sleep expert and CEO at Mattress Next Day, has teamed up with Dr Rimas Geiga, Doctor and Clinic Nutritionist at Glowbar LDN, to offer insight into the festive food and drinks that could be affecting your sleep.
So, here's what you should avoid before bed and why:
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1. Espresso martini
A caffeine kick might sound like the perfect way to keep the energy going after a night of partying. However, espresso martinis may leave you wired when it’s time to wind down.
Dr. Rimas Geiga warns, “This cocktail combines alcohol and caffeine, which boosts alertness and disrupts sleep quality. Avoid consuming it after 6 p.m. if you want a restful night.”
Sleep expert Martin Seeley adds, “Caffeine is a stimulant that can linger in your system for hours, blocking sleep-inducing adenosine. This delays falling asleep and can cause restless tossing and turning.”
So, while tempting, an espresso martini during the holiday season could lead to poor sleep and a sluggish morning. Opt for lighter drinks to wake up feeling refreshed.
2. Brandy and whisky
Despite their reputation as “nightcaps,” brandy and whiskey could be sabotaging your sleep. Dr. Geiga explains, “These drinks can disrupt sleep quality by interfering with REM stages, which are vital for memory consolidation and emotional balance.”
Martin Seeley elaborates, “When alcohol interrupts REM sleep, you may wake up feeling foggy, irritable, and emotionally drained—hardly ideal after a festive evening.” Skipping these post-party sips could be the key to better rest and brighter mornings.
3. Margaritas and daiquiris
These can wreak havoc on your sleep even though these sugary cocktails satisfy your sweet tooth. Dr. Geiga highlights, “The high sugar content causes blood sugar spikes followed by crashes, leading to restlessness and disrupted sleep. Sudden drops in blood sugar may even wake you during the night.”
To avoid these effects, enjoy sugary cocktails earlier in the evening and switch to lighter options as the night progresses.
4. Red wine
Although red wine may seem like a soothing festive choice, it can disrupt your sleep if consumed too close to bedtime.
Dr. Geiga advises, “Red wine can trigger acid reflux in some people, making it harder to fall and stay asleep. Avoid drinking it within two hours of bedtime.”
Martin Seeley adds, “Acid reflux can cause discomfort and interfere with sleep, reducing REM sleep and overall rest quality. Over time, this can lead to fragmented sleep patterns.” To enjoy red wine without sacrificing sleep, have it earlier in the evening.
Alcohol alternatives
To minimise sleep disruptions while still enjoying festive drinks, opt for lighter alternatives. Dr. Geiga recommends, “A glass of low-alcohol red wine or mulled wine with soothing spices like cinnamon and cloves can be great festive choices.”
Lighter cocktails, such as spritzes or gin and tonics, are also lower in sugar and alcohol. However, Dr. Geiga advises keeping everything in moderation to maximise the benefits of deep sleep.
5. Aged cheeses
You might want to reconsider the second helping of aged cheese if restful sleep tops your Christmas wish list. While the idea that cheese causes nightmares isn’t entirely true, aged varieties like blue cheese, cheddar, and Parmesan can impact your sleep.
Dr. Geiga explains, “These cheeses contain tyramine, which stimulates alertness and makes it harder for your body to relax.”
To enjoy your Christmas cheeseboard without compromising sleep, eat it at least four hours before bed.
6. Dark chocolate
Dark chocolate may seem like a comforting indulgence, but it can interfere with sleep when consumed too close to bedtime.
Dr. Geiga warns, “Its caffeine and sugar content can delay sleep by disrupting hormone production, including melatonin.”
Martin Seeley adds, “Melatonin is your body’s internal sleep signal. Without enough of it, falling and staying asleep becomes challenging.” To avoid sleep struggles, skip dark chocolate within three hours of bedtime.
7. High-fat foods
Christmas classics like roast potatoes, mince pies, and pigs in blankets are rich in saturated fats, which can affect digestion and disrupt sleep. Dr. Geiga notes, “High-fat foods slow digestion, causing discomfort that may worsen when you lie down.”
To avoid sleep disturbances, consider having Christmas dinner earlier to allow at least three hours for digestion before bed.
Food alternatives
For better sleep this holiday season, choose light, easily digestible snacks. Dr. Geiga recommends, “Protein-rich snacks like Greek yoghurt or an apple with almond butter can stabilise blood sugar and aid digestion.”
Nuts such as almonds or walnuts are also great pre-bedtime options. Martin Seeley explains, “They’re rich in magnesium, which relaxes muscles, regulates the nervous system, and promotes melatonin production for healthy sleep cycles.”
